A Picture is Worth a Thousand Words
11 PAX posted for a beautiful and unusually cool morning for some lunge walking, rifle carrying, and bear crawling at the Epicenter. When YHC arrived, PAX had already started congregating near the pull-up bar, so the shovel flag was planted in a different location much to Polly’s complaining about it. Disclaimer given and off we […]
Belle’s Birthday Beatdown
Conditions- low to mid 60’s 0515- one minute warning and disclaimer given Warmup- 20 SSH 10 burpees 20 SSH 10 burpees The Thang- Mosey to dentist office parking lot. Partition work as needed. 47 merkins 47 squats 47 LBC’s Mosey to Pascal’s parking lot. 47 merkins 47 monkey humpers 47 leg raises Mosey to top […]
Anybody seen Apache??
Warm up- 50 SSH IC 10 Burpees 20 mountain Climbers 10 Burpees Dora #1- 200 Pullovers 300 Alpos 400 Curls While PAX 1 is working, PAX 2 runs to the lightpole and does 5 Monkey Humpers. AB Wrecker- 20 Windshield Wipers- count one side 30 Freddie Mercury’s- count one leg 40 v ups 50 leg […]
Badger and Abs
According to the WOD sheet it had been a while since Badger had been completed. • This WOD honors Navy Chief Petty Officer Mark Carter, who was KIA in Iraq in 2007. • Last evening I was looking for one I had never done, this fit the bill. • Coming off 100 Pull-ups on Monday […]
Last Day of School Celebration Run
Six got their Friday started with a run through the wood. All 6 got better. Saturday workout at shipyard. Prayers for graduating seniors. Hope everyone has a Fabulous Friday!
“Brick House”
Disclaimer Given 70 and humid WARMUP 50 SSH in cadence Grab two bricks each from the back of Koby’s truck and head to the field beside the parking lot. Circle up 20 LBAC forward in cadence with both bricks 20 LBAC reverse in cadence with both bricks THE THANG 21/15/9 21 Burpees with bricks in […]
Another humid run morning
Runners were sent off at 5:15 after disclaimer and all returned safely. We had a couple runners that did 10 merkins at every .10 mile for a total of 320 merkins and another couple attempted to determine there max heart rate. Announcements: Saturday workout is at Shipyard Prayer request: Pray for teachers and students with […]
Where did all the Hill Runners go?
Disclaimer was given, runners went out and all returned safely. COT: Announced Murph on Monday. NMM: We only had 2 runners join in the hill work today. Would like to see more join in on hill run days as it is a good addition to any training plan.
A Motley Crue invades Shipyard
Kotters, runners, injured, and regulars joined for a workout that was very democratic ( something for everyone.) Conditions: hot and muggy Disclaimer filed and we circled up around flag to begin the warmup. Extended cadence warm-up: SSH, cadence merkins, Imperial walkers, cadence merkins, squats, cadence merkins, etc…….down to cadence merkins of 3. Then , after […]
Forming a Habit
6 guys didn’t let the Memorial Day Murph derail their commitment to posting on Tuesday. We covered some ground and had a few stops along the way: (each stop had 20 merkins and 40 abs. I’ll detail any deviations/additions below) mosey to fury rd/laurel rd: 20 merkins (standard) 30 squats 40 abs(standard) […]