Long Live Shipyard
The Disclaimer was given; the Warmup was an easy jog around Emerald (to point out stations) The Thang: 8 Rounds (with Partner): Station 1: (both partners complete together) 10 Merkins 20 LBC’s 30 Russian Twist (count one side) Station 2: 5 Burpees (partner Air Squats – alternate each round) – jog to next station Station […]
Phillip Wuz Here
8 pax showed up to get their grind on at Fury today – but more importantly to welcome 2C back from DR – but he didn’t show. Maybe next time. One minute warning and Disclaimer both given properly. It is still hot and humid. Mosey to Laurel Avenue stop sign 25 Merkins, 25 JungleBoiSquats, 25 […]
Partner Work, tons of reps
Disclaimer COP SSH, Mountain Climbers, Duggar Flutter’s, Plank Jax …all 25 IC THE THANG Pax partnered up as they saw fit and YHC gave the w/o which was a recycled one from two months ago. It was good, it was stationary, and worth repeating. Pax 1 began the work while Pax 2 ran to the […]
Monday run
13 Pax got out and got better this morning. Some ran fast, some ran in circles, some ran easier, but all got better and fairly sure all had the sweat to prove it. Until next time, PC
A Collection of the Worst
A solid group of 7 to start the week off right; a veritable Pantheon of Pax with 4 Spartans amongst us lower ranks. I knew I was going to have to up the suck factor so no one was bored, so I compiled a collection of the worst: WARM UP 25 SSH IC 25 Mountain […]
Shipyard 8/3/2019
8 men met for a birthday “party” under the impression that there may be cake and ice cream. There was none of that but there was plenty of fun to be had with some rounds of 21-15-9 and another episode of 15 minutes of abs/core work. Disclaimer was given at 5:15 , we circled up, […]
Coffee Run 8/2/2019
Disclaimer was given at 5:15. 5 of us ran from Starbucks for about 4-5 miles each. We all made it safely back by 6. Quality 2nd F was enjoyed afterwards.
BERT was a Beat Down…
The Disclaimer was given… The warm up – 10 SSH’s, 10 Mountain Climbers, 10 Squat Holds – Repeat… “BERT” – U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine […]
I feel bad….
I forgot today is Jerry Garcia’s birthday and I chose to play 80s hairbands at Fury. I am a piss poor Deadhead. 6 PAX worked out and it went like this: Warmup SSH * 25 IC (at warp speed) 30 Pullups, 30 Dips, 30 Burpees OYO (Partition as you wish) The Work Rounds […]
Thanks for the Idea, Koby!
8 men posted at Epicenter for a little Dora and Koby inspired core work. One minute warning and disclaimer given. We got started at 5:15 as a couple last minute pax pulled up. Warm-up: 30 SSHs IC 30 Mtn. Climbers IC 30 Plank Jacks IC 30 Imperial Walkers IC 30 Whirly Boys IC The Thang: […]