Starbucks run with Koby on top
Weather was fine. Disclaimer given (for all 2 of us that actually started at 5:15). Everyone ran every which way and all converged back at 6am. NOR COR Announcements: Saturday at Epicenter, 2nd F opportunities Prayer requests: All PAX and families, Juggs and M, Flossy Though not many started together at the same time or […]
Three’s Company Too!
The Starfish Challenge: born 4/8/17 Disclaimer: Given COP: Run to roundhouse in the center. The Thang: Starfish -1st round: From Round House in center of complex: Center – Australian Mountain Climbers x25 Run to end of each arm of the starfish do exercise listed below for each station, then return to center for Australian Mountain […]
You never even called you by your name
Disclaimer Nice and 60 degrees- perfect! Warm up- 20 SSH cadence 20 cut the grass 12 foward and backward LBAC Little cardio warmup- Mosey across street and up hill . 10 burpees at top and back to Terrapin lot. Main thang- partner up. 2 workouts going. change off til 4 rounds complete. Set one- 15 […]
Non Man-Maker Q
YHC was getting a little worried that man makers would scare off the Pax but two others showed up for the non man maker work. At one time, an audible could have been called to man makers but YHC was not going to change knowing we have burpees scheduled. The Pax informed me after the […]
Polly Says I’m Insane
Thursday is YHC day off from leg work and running so I’m trying to Q several Thursday’s to insure its a stationary upperbody and ab beatdown. YHC lacked creativity and didn’t want to repeat a recent Q so on the drive over the Epicenter I decided to do the deck of death, only I didn’t […]
I’m Digging in the Dirt…To Find the Places I Got Hurt
Diggin in the Dirt by Peter Gabriel. I thought the song above was relevant given our recent dirt convos. After several of my recent Qs had poor attendance, I was worried that Thursday at Fury may be more of the same. After all, Meter Q’d there on Tuesday, and it was just the two […]
Leg Day @ Fury
Usually most of my Q’s will include a workout that hits all muscle groups, but here lately I’ve wanted to start concentrating on one primary section. First up… The Legs! Knowing that we have several dealing with leg injuries and also not knowing how a hour of leg work would go, I put out a […]
2 for a Slow Hustle
After spending the weekend watching Koby run in circles for almost 24 hours, it was only fitting that Quicky and I were together again for Hustle. We both decided that we would go for an Out-and-Back instead of running the 1/4 mile repeats that I had planned. We headed out from Emerald HS and went […]
Good call Pusher
Another freezing morning, at least that’s what the thermometer said. But all the pax agreed it felt warmer on the tar at the Shipyard. Given so many have been beat up by sister flu’zie recently (YHC included and Sugar for a 2nd round) I was pleased to see 9 post. Disclaimer was given My intention […]
Workout schedule for February 3, 2017 at the Shipyard. Disclaimer given. Grab a coupon and meet on the practice field COP Following OYO Warm Up 100 Merkins 100 Overhead Press 100 Reverse Crunch 100 Squats Main Thang Line up on the goal line. Farmer carry the block to the 10 yd. line, do 10 curls, […]