Capture the Flag Indian Run Style Warm-O-Rama We kickoff on time, 5am, disclaiming the legal stuff and then wander to the middle of the soccer field. So fellas, I bring an extra shovel flag and plant it there, we circle up for some stretching exercises. Then Hilly Billy Walkers, Imperial-Squat-Walkers, and SSH’s. Then I pull out my whistle for some pump and drop exercises, chopping the feet, hitting the deck when whistle blows. Then 20…
3Well, today is the day, Good Friday , my first q at ‘Muda and I’m rollin go n hot . Needless to say, got there on time and kicked it off Good morning- happy Good Friday – I’m your q- not a pro, modify if needed, let’s mozy! Took a lap around the parking loop and came back for a couple warm up moves 15 ssh ic- 15 imperial walkers – 15 hillbilly walkers- 15…
1A handful of PAX opted for a nice jog while the rest of us stuck around for a little beatdown led by YHC. Here’s what we got: Quick lap around the “track” COP: SSH Imperial & Hillbilly Walkers Moroccan nightclubs Merkins Mountain Climbers Down Dog / Honeymooner Peter Parker Parker Peter The Thang: I love this workout because if you have a method of keeping time, you can take this anywhere. Here’s how it works:…
1No Ice, Little Cold, Light Drizzle Warm Up: Neck Rolls, Morocan Nightclubs (One Arm Style Offered by Wolverine), Produce Pickers, WindMills, Plank, Downward Dog, Left Leg Up, Hold, Right Leg Up Hold, (Stretch those Calves, Heels to the ground if possible), Back to Downward Dog, Finish to Honeymooner (Stretch that back), Recover, Imperial Walkers, HillBillies (maybe not in that order, but it was done). True Story Next: Indian Run, routing around the two p-lot loops,…
1We had 11 at the Bermuda Triangle with 5 for the bootcamp including Austin Powers, Clutch, Miter, Sparkle, and myself (Captain Jack) and 6 runners including Two Ferns, Peg, Soft Shell, Pitch, Wolverine, and Shakespeare. The 5 of us left warmed up with the typical activities, SSH, merkins, cherry pickers, and windmills, then moseyed over to the basketball court. There we did 4 rounds of work with a lap after each round. Round 1: 10…
0The Brick Party Warm-O-Rama Multiple stretching exercises including, SSH’s, Abe Vigoda Windmills, Tesla Twisters, and Produce Pickers. Then a nice paced mosey around the track once then around the property some, then circle back to my truck to pick up some bricks. The Thang 1 Setup: 1 100-yard football field, with cones evenly spaced at 25, 50, 75, 100 yards. First, put the bricks down, and save them for later. Quarter Pounders: Run to the…
1It was a chilly morning, but myself and 12 PAX made the trip out to Bethel Elementary. We did a mosey around the parking lot and took a lap around the track and then circled up for the warm up. WARM UP SSH x 20 IC Imperial Squat Walkers x 10 IC Windmill x 10 IC Goofballs x 20 IC THANG #1 We walked over to the soccer field where we lined up on one…
0To Twister … or Not Friday 5am at ‘Muda. I said my legal lines and mentioned that I’d be bringing some words of wisdom to the 5 HIM’s who got out of bed and posted this morning. Away to the track for 1 ½ laps around and then to the basketball court for warmups. Warm-O-Rama We started in high plank Position, the Q was setup on the Twister Mat, everyone else was spread out in…
0Heavy rain was forecast for the morning of Friday 2nd July but that did not deter the 7 PAX who posted at Bermuda triangle for the Army PFT challenge. Ferns and Survey says were just finishing up a pre ruck when I pulled into the AO. Once all PAX were in attendance I informed them that we would actually be raising the bar and we would attempt the Army Ranger PFT not the standard PFT.…
9I welcomed the PAX then gave the disclaimer. We did a short mosey to the front of the school and then circled up for a warmup with cadence doing 10 side straddle hops, 10 produce pickers, 10 moraccan nighclubs and some hurdler stretching(fan fav). After the workout we did a mosey over to the workout on the backside of the track. The workout was a board of pain: 1 lap around track .25 miles 25…
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