Merkin Monday
Browsing the F3 Twitterverse, YHC found a fun Motivator for this morning’s warm-up: Starting at 6, all PAX countdown to 1 together while doing a single SSH on each count. Back at 6 again, countdown but this time arms half-raised. 6 again, but arms remain stationary. 6 again, but this time legs just hop without […]
ER Siren Song
This is the one song everyone would like to learn: the song that is irresistible: the song that forces men to leap overboard in squadrons even though they see the beached skulls the song nobody knows because anyone who has heard it is dead, and the others can’t remember. (Siren Song excerpt, […]
Dude, learn how to count!
Ok, so…you know my counting skills are a struggle. Ill get better…maybe. I miss @Publix. Some stretching & Dougboy breaks out the AvilleAbs and we trot to the field. Lunge/Sprint/Merk/Sprint/Lunge…rinse and repeat X4. Skaggs drops a BLIMP bomb and then some intervals. Mumble chatter labored and possibly angry…COT is simple 2 words: Take Action — […]
BAM
Weather- 62- Nice breeze. 10 degrees above optimal temperature for me. WU- Slight Disclaimer, 20 Squats in Cadence, 10 Merkins IC First stop- Enact BAM! Stands for Burpees, Abs & Merkins. We start at 5 and each time someone calls BAM it increases 1 rep. BAM 5 Squat Jumps 2nd stop- Bam!, 5 Squat Jumps […]
Dance Party
Warm- Up SSH x 12 Humpys x 10 Alternating toe touches x 10 Imperial Storm Troopers x 10 The Thing – Musical Dora In honor of the International day of dance we did a little movement to music. Each PAX got a partner for this little dance-a-thon. While one partner did the exercise the other […]
Summertime Sweat
0515 is upon us. Two PAX. Mumble chatter as we try and wipe the rest of the sleepy out our eyes and stretch to the symphony of grunts and popping joints. Before, if this happened on a Saturday, we’d call this a BO Q, do a handful of SSH, maybe some squats and merkins, and […]
BOY – THIS IS STUPID
Well, here we are posting for the second “Den” in a row. Last Den was hardly any running and more core exercise. This week was to ramp it up. As normal the group worked their way in and normal chatter. 7am and time to start. Normal pre details given and moved in to the warmups….arms, […]
Stairs/Hills meet the Human Wheelbarrow
You know the drill by now…we start with the standard mumble chatter as the Pax are getting out of their cars, adjusting the watches and putting on the sissy mitts (Yeah Bismarck you might need those) and as the Q steps forward to start the disclaimer (Yeah Swinger Snips isn’t Q’ing today and YHC is […]
Lights, Camera, Action
Woke up psyched for Showtime’s launch. This AO launch has been in the works, for the last 8 months, and today is the day! Dressed, espresso, bathroom…out the door! Pulled into the parking lot at about 10 after and recognized Diamond Dave’s ride in the parking lot, of course he wasn’t in the vehicle, because […]
Pick Your Poison Laps
Driving in I, like most everyone else, marveled at the big full moon in the sky (no it wasn’t Delivery this time). It was giant and just another example of the cool stuff we get to see in the gloom. I pulled into Pumpernickel’s parking space that Centerfold parks in sometimes. Mainly because the lady […]