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 &…
Pax: ElToro
07/21/2021 - Wildcat - El Toro’s last professional race
Started with warm up of Abe Vigodas, weed pickers, mountain climbers, reverse lunges, and some other things for 5 minutes, which felt like an extended warm up because apparently usually…
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…
07/12/2021 - Lock Up - Just another Merkin Monday
Conditions : 75°F , feels like 81, and 88% humidity. Cloudy. 10 PAX posted DISCLAIMER : A hearty disclaimer as given by YHC, as Trigger reminded me to mention that…
06/29/2021 - Thicket - Reds
YHC busted out the new red shoes and no hat look is going strong. Trigger and YHC ran. New shoes gave me a blister so I cut it at 4mi…
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…
06/18/2021 - Lock Up - Top to bottom
Warmup: SSHs / arm circles the thang: worked top to bottom -shrugs -overhead press -curls -rows – kB swings -lifetime (abs) -squats with some moseys did 2 rounds of Q…
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…