We had 9 PAX post at The Deep on Saturday for some body sculpting with rocks. Survey Says and Wild Thing joined me for a 3-mile pre workout mosey. The workout went something like this. Warm-Up 1/4 mile mosey around the parking lot and to the soccer field. PAX were instructed to line up along the baseline to complete the following warm-up 25yd High Knee Run, 15 High Knees IC 25yd Nur, 15 Flutter Squats…
1This one took some mental fortitude. It was windy and raining sideways. At launch time of 0630 there were 2 PAX present. We could have stayed dry, stayed warm, and just gone straight to coffeeteria. Is that what HIM do? Nope. We do the harder thing. We become more durable. That’s exactly what we did. Warmup SSH Sun gods Imperial walker Hillbilly walker Low slow squat Tempo merkin Peter Parker Parker peter Best stretch ever…
0We had 11 at the Deep including Chardonnay, Dovetail, Tweety, Crosshair, Peg, Ringo, Kick Flip, Royale, Silent Bob, Nemo, and myself (Captain Jack). Last week Quasi played 70s/80s rock and someone brought up the movie Entrapment (related to dive bombers). My best high school job was working at a movie theater in the 90s (when Entrapment was released). Thus, led to this 90s movie trivia Q. I also borrowed some weight timing from a recent…
1Been wanting to do something like this for some time and was waiting for an hour workout to give it a try. 13 pax (and 2 pre-runners) got there early and we started right on time. Warm-up – feels weird, but we needed to get stretched out for what was to come. Quick sets of imperial walkers, Moroccan night clubs, cherry pickers and then headed out. We moseyed the full car line across the street…
2We had 4 at the Deep October 2nd including Nemo, Grizzly, Dovetail, and myself (Captain Jack). Many pax were off at the Sweati but I suspect quite a few were still sleeping. We started moseying across the street to the elementary school. There we stopped in the parking lot for a quick warm-up. We then worked our way around the elementary. At the side opposite the track we stopped for a Jack Webb with Bonnie…
0We had 29 at the Deep including White Snake, Survey Said, Ice Bear, Wild Thing, Shades, Pitch, Ringo, Peg, Quasimodo, Geppetto, Silent Bob, myself (Captain Jack), and lots of 2.0s. We started out with a modified disclaimer and some discussion of why the Dads come out and do F3. Silent Bob led a good warmup. Next, we moseyed over to the basketball hoop for Rock, Paper, Scissors, Burpee. It was just like Rock, Paper, Scissors…
2Here we are, 10 days later, but better late than never. Quick and dirty backblast – 4 years ago I did a similar Q at the Deep, leveraging their track and football field. We had to change it up this time around to not tear up that field, but I think it was effective. Here we go: Long mosey to warm up the 24 boot campers in attendance and stretched / side straddle hopped, etc…
3We had eight out for a workout at the Deep including Ice Bear, Suds, Seger, Olaf, Vanilla Ice, Kick Flip, ACP, and myself, Captain Jack. We had some late arrivals, so we circled up at the flag and did typical warm-ups. Since I was expecting a small crowd, I brought the paver bricks. Each guy grabbed two bricks and we moseyed over to the track. At the track we did a quarter pounder with cheese. …
0YHC picked up Tugboat and Shades picked up the Deep. Shades reached out to me and asked if we could converge the WO with a taste of the past from Iron PAX series. We discussed bringing a message and delivering the work. Always love getting to the intersection in the morning at 49 and seeing the F3 stickers, as I mentioned before when you’re following consecutive vehicles with that marking….You’re going in the right direction!…
2Warm-up mosey to north parking lot 10 Sun gods forward in cadence 10 Sun gods backward in cadence 10 cherry pickers in cadence 20 side show hops in cadence 10 imperial walkers in cadence Rock pit 2x { 10 curls in cadence 10 tricep overhead extension 5 goblet squats in cadence 10 overhead press in…
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