Even Santa needs F3 With Santa attending the mood of the Pax was jolly and full of the Christmas Spirit. A 3 circle Mosey and we were ready to open some Christmas presents. The warm-up 20 Side straddle hops Moroccan night clubs wind mills (hamstring puller) p90 arms Bad back stretches The Thang Time to …
The morning began with welcoming a FNG, soon to become Prompter, and reading the disclaimer and core principles. This workout was a “recreation” of a work out I attended while in Nashville. FNG – Disclaimer We are a peer led non-for profit group that uses public property for its work outs. No one is …
Started the morning off with a Mosy around the parking lot with some High Knees, Butt Kicks and Karaoke’s. While jogging over to the Basketball court we noticed a shooting star racing across the morning sky. Pretty Cool Suicides were in order for this Wed morning on the basketball courts. Started off with forward suicides …
Weather: 38 and clear- a glorious morning. God works in amazing ways! After receiving numerous texts from the regulars about being downrange or having family airport runs, and a number rightfully recovering from Ragnar, YHC was convinced it was going to be a solo day. In fact, 5:15 struck and YHC was going to roll …
Warm Up Mozy Weave Right and Left punch Slow/fast (20 each) Right & Left Punch + Duck Knee + Kicks Hallelujah squats (start in down position squat jump on Hallelujah) To the old school rhythm of Hallelujah Chorus from Messiah. Lots of Hallelujahs! The Meat Tabata Tabata 8 Sets 20/10 Burpees Tabata 8 Sets 20/10 …
Weather: 49 and brisk. Pax: Sniper (R), Chili Pepper, 6Pack, Bing Thanksgiving week always brings the challenge of Pax heading down range for family vacations. This didn’t stop 3 solid HIM from posting with me at the EchoChamber at the Adventure Park for a little Monday Morning Madness! After an extended mosey around the parking …
Weather: 62 and delightful Pax: Ripken (R), Sniper, Mr. Clean (R), Wormy (FNG), Chili Pepper, Bing 4 Pax (Ripken, Sniper, Wormy (FNG) and YHC (your humble correspondent)) met at 4:40 for a 3 mile pre-run through the Greenbrook Preserve neighborhood, with lots of chatter and discussion about Ragnar. Upon return, we were greeted by Mr. Clean …
Focus was cardio and abs…. and we were off … Mosy around parking lot including high knees, butt kicks and karaokes then over to basketball court for some cardio fun. Two sets of each Forward suicides 1 minute of Side Straddle Hops Backwards suicides 1 minute of Merkins Forward suicides 1 Minute LBC Well deserved …
Bing & Ripken participated in the 2 mile fun run prior to the workout. Bing was in charge of the distance and somehow turned 2.0 miles into 2.7 miles. He’s fired from navigation. After the Disclaimer, 5 Principlesand Mozy, Ripken served up the Appetizer. Consisting of: Richard Simmons (formerly known as Wacky Jacks), Criss/cross Jacks, …
After restating the 5 Core Principals (with some difficulty), we (Sniper, Bing, Chili Pepper, Mr. Clean, Six Pack, Jimmy Dean) were led by Ripken through an array of wimpy exercises to prep old(er) bodies for the beatdown to come. Toy Soldiers, Open Chest Jacks, Moroccan Night Clubs, and something else. For Basketball and in honor …