08/25/2021 - Wildcat - The Birth of the Delco Nightclub
YHC was running on E so a stop at LUKOIL was necessary on the way to AO, necessitating a mad text to Ping. Unfortunately for everyone else, Ping told El…
Pax: Delilah
08/16/2021 - Lock Up - Monday Motivation
Conditions : 70°F, 87% Humidity, no wind, mostly cloudy morning Q : Spike Beatdown : 11 PAX posted DISCLAIMER : was given, don’t sue anyone, don’t hurt yourself. Lets go.…
07/26/2021 - Lock Up - Pyramid of Pain
The warmup: circle arms arm circles abe vigoda michael phelps weed pickers mosey (two laps) The Thang: pyramid of pain – work your way across, up, and back down the…
07/23/2021 - Lock Up - Dome Piece
I was really looking forward to Coupon Friday. Once we realized that the QIC was running late, I decided to run it myself. Delilah had brought out an FNG &…
07/19/2021 - Lock Up - Spike Peer Pressure
Spike’s gauntlet from the prior Monday to “bring it” in the summer heat led your QiC to worry over the weekend leading up to the morning’s gloom. Fear of making…
06/28/2021 - Lock Up - No Mask
Warmup: dialup stretch / arm circles / SSHs The thang: today the PA mask mandate has been lifted after 439days. We exercised 45secs and rested 22secs. Not so lazy boys…
06/22/2021 - Philly - See Elvis
Warmup : SSHs / weed pickers / merkins / arm circles the thang by Fr. Delco – see elvis 35 seconds on 25 off jumpees burpees merkins planks Lbcs Maybe…
06/11/2021 - Lock Up - Soggy Six
Conditions – Rainy and cool. Improvement over hot and humid Disclaimer and F3 Core Principles delivered. Prompt start. Cheers Toledo Warm Up 20 SSH IC, 10 Low slow squats IC,…
06/09/2021 - Wildcat - Everyday is Leg Day!
You only get one VQ… so I had to make it count. Conditions were muggy, grateful for the excellent turnout! Warmup: Arm Circles Circle Arms Merkins – 20 Mosey to…
06/02/2021 - Wildcat - DANA
Warmup – sshs / dialup stretch the thang: celebrating Dana Carvey 66th birthday. 11 rounds Diamond burpees 6 Annie’s 6 Not so lazy boys 6 Angle grinders 6 – loop…