1stF

On The Fly

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WARM UP: 20 IC SSH 1o IC imperial walker 10 IC Squats THE THANG: YHC discovered he was Q when he showed up.  So YHC made it up on the fly… Run to three rail fence. Sets of derkins on each rail with squats between sets:  15 derkins on lower rail, 15 squats, 12 derkins […]

1stF

Revenge of Sussudio

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11 Pax conquered the Big House this morning in below freezing temperatures, a bone-chilling wind, and even colder, biting criticism. Right off the bat, with a mental block which translated “move” to “on me”, I opened myself up to some withering verbal blows from the PAX. Any attempt at a comeback proved futile, there was […]

1stF

Post Holiday Rust

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9 PAX showed up 2 days after Christmas to try and shake off the extra lbs gained over the holiday. Low 30 degrees didn’t help motivate anyone to get out of bed this morning. But, better to get it over with now than later.  Given the cold, the best thing to do today was keep […]

1stF

No Need for a Co-Q

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**Editorial Note (To begin, both Nickelback and Buffay promised to be present to co-Q, both fell ill, leaving Toast McQueen to fly solo.  Short story: he crushed it) WARM UP: 20 SSH 10 WMH 15 imperial walker 15 Seal Clap THE THANG: Mosey to the river park.  YHC put out a small camping light in […]

1stF

Buon Viaggio

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The morning got off to a great start when YHC realized that the temperature was still above freezing; working with steel is always better when one can feel one’s fingers.  The good vibrations continued on the drive to the AO when he noticed that ShakeIt and Avalanche were both sporting appropriate reflective gear as they […]

1stF

covering ground in the cold

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Six men gathered at the southern most outpost on a brisk morning. YHC was out of town yesterday and didn’t appropriately remind the newer PAX to show up this morning, or maybe they were out of town, or listless from too much holiday merriment? We’ll get em back out soon! Warm up: 20 SSH arm […]

1stF

Egg Nog Merlot

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Introduction: This was my second Q and I purposefully chose the day after Christmas to commit myself to going. It was early, it was cold, it was a hard choice. The quote/them: “Easy choices hard life, hard choices easy life” Warm-O-Rama: 25 side straddle hops Quad stretch Willy mays hays 1mile jog to the wall […]

1stF

Post-xmas Goat

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I was not expecting a large turnout on the day after Christmas. Hooker was completely dark when I arrived, and the temp was in the mid-20s. Those conditions were not ideal, but hey, you play with the hand you’re dealt! Warm up: a bit of dynamic stretching including high knees, leg swings, and carioca The […]

1stF

Play It Cool…

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YHC signed up for this Q a few weeks ago and it seemed like a good idea, but this morning YHC’s brain was fried and was praying for a skeleton crew to post.  Good news is we only had 9 – bad news is that YHC still managed to get ridiculed by the PAX. Warm […]

1stF

Lines and Laps

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2 Brave Pax showed up for a boxing day beatdowm Warmups: SSH x25 Willie Mays Hays x 10 Arm Circles x 10 Reverse AC x 10 Imperial Walkers x 30 Merkins x 20 The Thang: Lines: Exercise down from one side of parking lot to the other, sprint back Bear Crawl Lunge Walk Reverse lunge […]