RAM-ed it home
Flamer has been on IR since I think the SMR, so I volunteered to take his RAM Q this week. I sent out the route Thursday night (4 miles) but Ferdinand, Patti, and Pumpernickel still showed up to do a 3 mile prerun. Here is how things went down: Warmup: Double Taps x10 Burpees x10 […]
More Cowbell
Ask and you shall receive…5 HIM met at the Star for a Hot Lips lead massacre. 4 for the pre-run. Glad you joined us Root. Warm-up: old hat. SSH, little arm circles (both ways (TWSS)). Peter Parker and Parker Peter both made an appearance. Other various and sundry maneuvers were called and executed to perfection. […]
Shared Sub-Q at Expresso
So after confirming with Publix the day before that he was definitely good to Q at Expresso, I was surprised at the 5-6 of us standing around at 0528 with no Publix… So at 0530 I jumped in the middle of the circle to put together a last-minute sub-Q. Deuce rolled in at about 0534 […]
Old OG + New OG = Guaranteed Fun
Everyone has got to pay a visit to the OG. Not a finer AO across the region. What a pleasure to get to lead eight men for 45 minutes with some classic OG fun and some new fangled OG goodness. A few of us started with a little pre-run at 5am. Crop was a couple minutes late […]
The Gloomiest AO
Warm-Up SSH x 15 IC, Humpies x 15 IC, Little Arm Circles x 15 IC, Reverse x 15 IC (YHC somehow lost his voice during this one. Nothing like starting out your Q with some mass confusion.), ATT x 10 IC Thang Mosey to the other end of the Tower parking lot. Quick BLIMP with […]
BACKBLASTS ARE BACK, B*TCHES! (use your cuz voice)
So, Pantene was a responsible MQ & let me know the day before that I had the Q. Mad props brah, I had no idea. Cuz has been up to his usual grumble, most of it being inaudible, about how I’m slipping/getting fat/pulling a certain fruit that comes from a can that was put there […]
4 Corners @ The Mount
Weather: Cool and Crisp! Pre-run: Doc McStuffins, Patti Mayo, Katniss Warmup: Jane Fondas, Humpy’s, Windmills, ATT, LAC, RAC, Overhead claps, SSH After catching flak for starting the warmups with Jane Fonda’s, where I was accused of hanging out at Cousin Eddie’s workouts for too long, we moseyed to the middle parking lot for a 10 […]
Defrosting is a MUST!
Weather: Well Powder wasn’t there so you tell me… Thang: Start off with some SSH, the Humpy, Alternating Toe Touch, and IST Do a little partner mosey to the bottom of Hospital Hill. Partner 1 does 5-star jumps while partner 2 runs. Catch partner 2 then you run they do star jumps. Get to […]
HalloWET
Conditions-Gross Mood-On Point YHC plus 2 showed up for a slightly rainy pre run. 5 more showed up for a super rainy workout. Warm up-blah blah The Thang- YHC is unashamed to say that he found a rockin halloween workout on pinterest a couple years ago and has used it any time he has the […]
Tower/Mount Mashup
Weather: Ugh! Warmup: Humpy’s, Windmills, ATT, Little Arm Circles, Reverse Arm Circles, Overhead Clap, SSH On Monday Cousin Eddie guest Q’ed at the Tower and he brought out a little bit of the Iron Pax workout for us. I thought about focusing our whole workout on that but then remembered that I really didn’t enjoy […]