8 Men joined D2 this morning for the Iron Man Workout of the Week. DISCLAIMER followed by a warm-up Warm-up Arm Circles Neck Rotations Squats Down Dog / Up Dog / Calf Stretch Hand Release Merkins A few little mosey laps around the portico The Workout The Burpee. Performed Slick (no weight) . Total of [...]
We did over 100% of the running for the MURPH but only about half of the reps, which equals . . . . WARM-O-RAMA: Arm Circles, Weed Pickers all in cadence 5 pull ups, 10 merkins, 15 squats then run to the pier and back. Rinse and repeat until 0610 hours. We did approximately 10 [...]
Siri dropped off the flags this morning on his way out of town, and was kind enough to include a cute note for a backup weinke in case I fartsacked. Unfortunately for the group, I showed up with a previous workout circa 2017. Here's the thang: Brief mosey for some warm-up exercises that included SSH, [...]
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 [...]
Its May 1 - and its a Saturday. Sailors Warning time. I love Saturday’s, especially when I have the Q. Photo by Alexas Fotos on Pexels.com 7:01 (late start) did the disclaimer on the move as we headed to the end of the pier for a little warm up. SSH, Imperial Walkers, LBAC (fwd and [...]
The air was thick with anticipation. Hushed tones were heard from the shadows. Doubts from the PAX were palpable - or it was a Saturday morning at the best AO in F3. Best AO in the Country Christmas Revival 2019 was greeted with a fiery sky and mild temps. All conditions were a go. [...]
Pulled an old workout out of the bag for my first Jailbreak Q since March. 8 fine young lads were present for the pain this cool October morning The Thang Mosey through the casino, past the lighthouse, up to SSUMC, crawl bearing the preschool ramp, through the neighborhood, and ending in the back parking lot [...]
On a breezy cool morning at Ironman, 11 of SSI's finest got after it and made their daily downpainment The Thang Disclaimer COP SSH x 49 (crowd pleaser) Merkins x 15 Mountain climbers x 15 (Jeff) Imperial Walkers x 15 Sumo squats x 15 Lunge w/weights to first column and double time back Bear crawl [...]
The magnificant seven showed up in the gloom neither and became the man in the arena. Quick COP: 10 Burpees OYO, 20 side straddle hops IC, 10 Windmills, 10 Temp squats, 20 Little Baby Cruches. Tha Thang..... The PAX Mosey’ed to the halfshell stairs, where we started our first of 3 rounds of DORA. During [...]
Was about 2 minutes late getting started while we waited for D2 and Heehaw to finish up there ~8 mile pre-ruck (good work men), as well as Twinkletoes and Uptown Girl to find a place to lock up there tricycles. Its been so long since BM has worked out, let alone Q'd, so he embarrassingly [...]
F3 St. Simons 