Leg Day

10 pax met in windy, damp gloom to better themselves. Mosey to living room and a quick warm up. Thirty minutes of leg work. Stations in each of the four corners. Do 25 of one exercise and move to next corner. Bobby Hurleys, Step Ups, Squats and Stationary Lunges. Between stations, bear crawl short sides, [...]

52

It's become a tradition for many to pickup the Q on (or near) their birthday. I celebrated my 52nd birthday on Sunday, Nov 6 so jumped in for the Q this morning. We had the privilege of working out under the blood full moon which was a cool thing to see. A solid dozen pax [...]

K.I.S.S.

10 PAX posted for a fairly routine Renegade workout where I stuck to my mantra of "keep it simple and make it hurt" The Thang Disclaimer Mosey to bus lane Plank variations (3 min) COP Seal jack x 20 Merkins x 10 Plank jack x 10 Low slow flutter x 10 Baryshnikovs x 10 each [...]

De Ja Q

Six pax met in gloom to get in some work. Same six from Monday. After discussions we think this may be a first. After a warm up got right into it. Four sets of three exercises. Each exercise in each set had a total of 50 reps done in sequence of 20-15-10-5 Set One: Curls, [...]

Moving Stones and Shooting Cannons What an amazing morning for a F3 beatdown. It was 68° and a little overcast when we started with a little disclaimer. Slowsie to the flagpole for a brief warmup so SSH, weed pickers, Don Quixote, arm circles and mosey to the light house. Then find a partner. The workout [...]

WRP

7 PAX took their MONDAY by the horns early in the morning gloom and swallowed their Weekly Red Pill

Tabata Tuesday

7 pax joined D2 for the Ironman workout this morning, Tuesday, March 15th. A Tabata is a form of HIIT (high-intensity interval training). It is 20 seconds of work, followed by 10 seconds of rest. Traditionally it is a total of 4 minutes in length (8 rounds). This morning we did several in this order [...]

Drizzling B.O.M.B.S.

Nine pax met in the rainy gloom to get some good work in. We warmed up with neck stretches, arm circles, weed pickers, finkel kicks and some SSH. Then we paired up and the work began: B - Burpees X 50 O - Overhead Claps X 100 M - Merkins X 150 B - Big [...]

Countdowns

Had seven pax for the workout this morning. Started with a brief warm up and short mosey to benches by pier. Did round of descending numbers of dips/sit ups with a step up on each leg in between. Set of nine of each , eight of each , seven of each and so forth until [...]

Sweet 16

I promised we’d be celebrating this morning, and a dozen pax met in the gloom to take me up on the offer. Theme was 16, since there were 16 workouts in February and I rocked every one of them. I don't know if I’ve ever had a perfect attendance month before. Warmup - batwing sequence, [...]