Beatdown. Four stations with an extra one in the middle for burpees. Run a figure eight through the stations one direction, then reverse direction on the next lap, passing the burpee station twice per lap. Station 1: WMDs x 10 Station 2: Bobby Hurleys x 20 Middle Station: Burpees x increasing by 1 Station…
YHC woke up Thursday morning with the foreknowledge that his Q would be competing with the tempting draw to Biscuitville the Distillery guys served up as well as the utter opposite side of the continuum being IPC week 2 nomad offering at Parliament. This high sadclown potential was initially a discouraging thought, but after a…
YHC is your host for WIB this week. Meet at Jamison Park (aka #Mayhem) for some running and pain. Launch from the main parking lot to the left when you enter. STATIONS Perpees x5 Chest to Bar Pullups x10 Rock Pumps x15 Box Jumps x20 REPEATO SYITG Tonka
2nd Q of the week began racing to northern Virginia aka #GreenbrierEstates aka #Bells&Whistles. YHC dug deep into the archives and exicon to find Dora’s long lost brother, The Diego. Yes, @Turnover, this was a cinder block friendly beatdown, meaning, you can use a cinder block for the exercises. Warmarama: Standard fare and complaints about…
This morning I was feeling extra grateful, extra blessed, and just happy to be able to get up and move before the sun even rises. On the way to Hanes Park I was listening to the F3 Worship Playlist that @Head Hunter came up with and just got my mind right for today. Song I…
WIB happened at #WhitakerElementary this AM and went something like this: Warmarama: Usual Suspects The Thang: Each exercise x 10 each circuit One exercise x 30 on each circuit Crunchy Frogs Mike Tysons Bonnie Blairs (DC) Electric Chairs (DC) Alabama Prom Dates Diamond Merkins Jump Squats Burpees IST (DC) Dive Bombers Shoulder Tap – Plank…
I woke up early for a good beatdown at Bells and Whistles. I had something planned with Transcript, but there was a pivot that needed to happen last minute. Luckily, I had this one in the back pocket. The humidity was almost oppressive this morning. Reminds me of this funny shirt I saw which said…
YHC found out on Tuesday that he had been assigned to Q Bells & Whistles today. Fortunately today is June 17 which also happens to be the same date of one of the most eventful and chaotic days in sports history exactly 32 years ago. It was so eventful and chaotic, that they even made…
Humid late spring morning with temp of about 68 degrees and 8 seasoned PAX joined YHC. The THANG: Warmorama four minutes – SSHs, ISTs, Alt lunges, arm swirlies, then claps. Set 1 Swings (one minute and same for all exercises in Sets 1-6 below) Curls Merkins Right leg lunges Upright rows 75 second run…
Stupid Time Wasters: Nope Run: Start in parking lot. Go left on the greenway. Turn left into Century Oaks. Turn left onto the multi-use path on Meadowlark. Turn left down the Hill to Somewhere. End at launch point. Gun: Tabata: 1 minute on / 20 seconds off. WMDs KTG Lunges Perfect Burpees Heels to Heaven Announcements: Memorial Day…