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 [...]

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Running for Sgt Boehm

9 HIMs gathered to strengthen their bodies and spirits with the Sailors Warning Q. This is my last day gathering miles for Valor for fallen officers. I told the story of Mike Boehm, a friend of mine who was the kind and caring police officer everyone wants to have who adopted a special needs child [...]

Boxing Day

Seven men gathered in the crisp 55 degree morning to get the blood pumping. After a easy warm up of weedpickers, finkle kicks, merkins, crunches, arm circles and a few laps around the parking lot we did the thang: Ten rounds of 1 minute shadow boxing, mixing jab/cross, hooks, upper cuts and flurries (really fast [...]

VQ B.O.M.B.S.

I was called upon to Q my first workout and gladly accepted. 12 PAX were in attendance in the gloom, including 1 FNG (Tea Party). Hopefully, most will agree that the title of this post isn't because I bombed my VQ, but the name of the workout. The thang: Warm Up - Little Baby Arm [...]

Arm Circles from Hell

I wanted to do my first Renegade workout without the long distance early morning running (which I hate), do it more intense than a hard run, and that meant intervals of box jumps and shoulder walking (the dreaded Walkdown Merkin and Bear Crawls). And I wanted to show that Arm Circles aren’t just for Warmups anymore…