Flag Bearer Indian Run in the Rain & TABATA Warm-O-Rama 7pm ET Go Time! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, produce pickers and Windmills. That’s it, time to Move elsewhere. Lake Wylie’s Field Day Park was packed tonight! Soccer and Baseball Games ongoing with Kids and Parents all over the place on this dark and rainy night! It ‘twas a good time to show our Patriotism! The Work…
1We had seven men this morning at The Abyss. Seeing no FNG’s, I gave a quick disclaimer and we took a brief mosey around the elementary parking lot and did some toy soldiers and karaoke. Noticing ACP was injured, I called an audible and changed my weinke to accommodate his injury. We circled up behind the elementary school for a the warm up. WARM UP Goofball x 20 IC 1 burpee Windmill x 10 IC…
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…
1We had 9 at the Black Flag including Tweety, Fudd, Psych, Madoff, Shades, Little Boy Blue, Ringo, Dovetail, and myself, Capt Jack. We started with a short jog and normal warm up activities. Next, we moseyed over to the circle for a Millennium. We started with the following list of 10 exercises and the goal of 1,000 reps. SSH, LBCs, Burpees, Squats, Merkins, Plank Jacks, Flutters, Lunges, Shoulder Taps, and Monkey Humpers We split into…
1Tonight YHC was running a little late because of a wreck in front of paddlers … So rolled up hot and got started as soon as feet hit the ground! Dovetail and capt jack were patiently waiting and had completed 25 burpees before we started! But, we moseyed over to the circle island and performed a warm- up 10 Imp walkers ic, 10 hillbilly walkers ic, 10 tempo merkins ic and 10 ssh ic moseyed…
4Been 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 7 this cool evening at the Black Flag including Shades, Red October, Tweety, ACP, Dovetail, an FNG (Poutine), and myself (Captain Jack). Before starting, Shades gave the FNG a good overview of how F3 works. He’s down from Canada visiting Tweety and ACP. When time hit, we circled up and did typical activities like windmills, merkins, and imperial walkers. Next, we moseyed over to the circle by the baseball fields for a Walls…
0We 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…
08 PAX came out for a recovery workout at the Black Flag. YHC took the Q months ago, knowing that BRR bodies would be beaten and bruised and if I had to post the flag, I wanted control of the recovery. Peg, a fellow BRR runner, also posted knowing what we endured over the last few days. As more and more showed up that were not BRR runners, my mind quickly turned to how can…
12 runners and 7 bootcampers dodged the rain at The Brig. After completing IronPax Week 0 in the AM, Merkins were off limits. Instead we took a short mosey to my driveway and completed a weighted circuit focused on pumping up our beach body muscles. Our poor biceps are often neglected in bodyweight workouts so I thought we would do something that would appeal to the likes of Captain Jack, Dovetail and Ringo. 1/2 mile…
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