Stairway to Heaven

Five Pax met in the chilly gloom to gaze at the stars and get a good workout. I would say we accomplished both. Started with a quick warmup then off the to steps by the flagpole. Simple workout. Start at bottom of steps with ten reps of the chosen exercise then up the seven steps [...]

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Mumblechatter C -B.O.M.B.S Part II

There was no Q for the morning but seven pax showed up to strengthen their minds and bodies so we winged it. Fresh off yesterday's workout I thought we could modify it a bit and it would work for today. After a warm up of arm circles, tempo squats, and weed pickers we got right [...]

Pitch Till You Win

I wanted to try something this morning to see just how competitive the PAX are. The rain quit just in time for us to warm up and begin our workout under the stars. Started with reps of curls, tri-ext, bent over rows, and overhead presses. Ten of each four count in cadence. Then the challenge. [...]

Stroll in the Park

Seven pax met in the balmy morning air for a stroll in the park. Pretty simple. All we did was stroll to the lighthouse and back. I threw in some exercises to make the walk more challenging. Squats at every bench on left, dips on every bench on right, sit ups at each light (working [...]

Lazy Dora

Ten men met in gloom to push themselves. Warmed up with Weed Pickers, Little Baby Arm Circles, Tempo Squats and Tempo Merkins. Set of ten each, four count, in cadence curls, tricep extensions, bent over rows, and overhead presses. Lazy Dora One: 100 merkins change with partner in sets of ten, partner planks. 200 LBCs [...]

Ladder Time

Eleven men met in the hot, humid, windless gloom. Warmed up with some weed pickers, arm circles, tempo squats, and tempo merkins. Mosey to bus lane. Completed three ladders up to eight reps and back. Each set consisted of three exercises. Move two columns between reps. Set one: Merkins, Squats, LBCs Set two: Alternating Shoulder [...]

Rinse and Repeat

It was a balmy 72 degrees this morning with a slight breeze at the pier. Seven pax joined me for the workout. This morning I repeated a workout I led on 4/5. That day only Mr. Brady and three out of towners were in attendance so I figured the local pax might like to see [...]

Visitor Day

For a minute I thought is was just going to be me and Mr. Brady for the workout. As the time neared another figure appeared from the north out of the gloom. Lex Luthor was here. I needed to step up my game. Then another pax appeared from the east. His name was Lefty from [...]

Shine the Light

Eight pax met on this warm, foggy morning to get the day started in the right way. Started with some warmups and a mosey to the bus lane. The seven pax other than myself were assigned a number, one to seven, and an exercise. They called out the cadence in sets of fifteen. Between exercises [...]

Timed Tuesday

Pretty simple this morning. Warm up. The thang: Rotate through two different sets as many times as possible before 6:10. Set One Merkins, Weighted Crunches, Weighted Squats in groups of 20, 15, 10, 5. Set Two Curls, Tricep Ext, Bent Over Rows, Overhead Press in groups of 15, 10, 5. Slowsy around circle with weights [...]