Hey you, yes you! Do your challenge and post! Just put "no excuse" in days you missed. Q was good, tiring, absolutions, merkins, running, squats, pull ups. I'm a man joined us coffeteria.
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Absolution
6 men met in the gloom on Thursday at Renegade. I got voluntold to Q the week before, which was a good move, so I had plenty of time to think through the workout. happy to see heartbreaker back out there with us. We did a tiny bit of dynamic stretching, then we were off. [...]
Go Dawgs!
Given that the CFP National Championship game was on a Monday night we probably could have canceled Ironman this morning. Nevertheless, Siri was a HC to Q and had the DiEGO winkie ready to roll (the tide). Just like them Dawgs! It was a very quiet morning when I arrived at Ironman. No Siri and [...]
D2’s Fitness Challenge
I unapologetically stole D2’s January fitness challenge for the format of today’s workout. One minute AMRAP merkins, one minute AMRAP squats, and one minute big boy sit-ups, followed by a short run. Kudos to the 11 guys that showed up; they are now caught up on the challenge.
Renegade Q
8 HIMs gathered to get a workout on this fine, crisp morning. Warm ups and opening statements then we began. Using the cones we did various movements to and from either end such as side shuffle, crab walk, bear crawl, lunges, etc. A couple sprint runs got thrown in there as well. Circle up, hit [...]
Who has the Q?
5 pax posted in the cold but refreshing gloom to get in the work. But who has the Q? An all-important question. The rundown - D2 originally signed up to lead yesterday early afternoon. But then out of nowhere, Blackberry posted about how awesome the Q he had planned for Ironman would be. D2 had [...]
Gale Force Winds
The wind was howling this morning. Four men met in the gloom, three of them on time. YHC was frantically searching my house for my truck keys at 5:25. But when I tore into the parking lot only 3 minutes late, I found three pax warmed up and ready to rock. warmup - don quixotes, [...]
Wet and Sandy
The first morning of the new year was beautiful! 16 hard hitters kicked off 2022 with a beach beatdown! F3 introduction and disclaimer Warm-Up Arm Circles - small, medium, big - forward and backwards Roll out the neckPlank walkouts into peter parker, merkins, up dog, down dogSquats Side straddle hops Mosey to the beach. The [...]
365 2021
5 men met in the gloom this morning to finish the year out strong. We started with disclaimer then onto the warmup.21 Little baby semicircles21 reverse21 big arm circles21 reverse 21 weed pickers21 finkle kicks About halfway through the warmup yogi asked the significance of 21. Explained that this is the last workout of 2021. Everyone had [...]
F3 St. Simons 