Field of Dreams

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WARM-UP: Mosey to traffic circle. Good mornings x 10 IC LBAC x 10 IC forward, reverse Seal claps x 10 IC Overhead claps x 10 IC Body weight squat x 10 IC WMH x 10 IC Mosey to soccer field. THE THANG: DMC – (used cones set in 10-yard increments) – From the goal line Duck […]

Slaughterhouse Rock

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The title really has nothing to do with the workout but I just liked the way it sounded. 7 PAX posted up on a muggy Monday morning for a little work on the pitch. Warm-up Mosey down to the park parking lot and did imperial walkers, hillbillies, WMHs, SSH, overhead claps, and some body weight […]

Finding Your Breeze

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4 PAX arrived ready to start their week off right. WARM UP: PAX moseyed to the traffic circle and engaged in some magnificent warm-up exercises. SSH x 20 (cadence count) LBACs x 10 (cadence count forward) and Reverse x 10 (cadence count) Good Mornings x 10 (cadence count) WMH x 10 (cadence count) THE THANG: […]

Podcasting for the Win

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YHC arrived to the top of #therock on a humid morning in the Gloom.  Nubbin and Pusher emerged from the fog.  The PAX took off and moseyed to the traffic circle. WARM-UP: SSH x 20 (cadence count) LBAC x 10 (cadence count), Reverse x 10 (cadence count) Good Mornings x 10 (cadence count) YHC saw […]

Tour de Waterstone

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7 PAX assembled in the parking lot for a Monday morning beatdown. The Warm – up Run down to the playground and did 10 Good Mornings, 10 Imperial Walkers, 10 WMHs, and 20 SSH. The Thang Start with 20 merkins Run up the hill.  Stop and do 10 burpees OYO.  Run more.  Stop and lunge […]

F Theory

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We didn’t have exclusive heart rate monitoring technology and as noted this morning YHC is not a trained professional.  The only points tallied were the number of Chumbaburpees in our warmup and there’s no cover charge at this AO.  I really dug deep to scientifically design a workout sure to produce an after burn to break us […]

The Q’s Mercy

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YHC back from a Florida vacation ready to start the week right with a #therock Q.  YHC put on his shorts and newest version of F3 shirt.  Once in the garage, YHC could feel the chill in the air.  In just 3 days, YHC was used to Tampa spring temps again, when YHC opened his […]

Four Corners

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Yet another beautiful morning in the northern province! Enough so, to drag YHC out on a Monday to lead a Q for the first time without the aid of coupons. That’s right. We all had to pay full price. (An, YHC, was feeling it!) Warm up Side straddle hop x25 Windmill x20 Forward arm circle […]

little of this, little of that

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At least there was no rain.  It was a little windy in the Monday gloom at the rock where YHC and 3 PAX did a somewhat typical @toast_McQueen unplanned Q. Warm up – Mosey down to the parking lot of the park (the traffic circle was wet). 30 SSH, 10 WMH’s, 10 little baby arm […]