Hops and Ladders – 2021.08.09 Coming in HOT, I was ready to go. Q planned. Weinke in hand. PAX gathered at flags…well, flag location as neither flag was present! Welcome. Disclaimer. Let’s go Warm up: Mosey to pier for the view, the breeze, and the rotten fish smell Stretching on your own; Michael Phelps, arm [...]
Tag: dodgeball
To Build a House
To Build a House 2021.08.05 With a text from our previous, previous, maybe previous Nantan Cowtipper asking if I could Q at this week’s Renegade, I had the motivation now to set the alarm, pause on my early morning sketching, and Q Renegade. I like to personalize my workouts so being knee-deep in the construction [...]
Muggy – yep, just Muggy
11 guys showed up to take the DRP. Nice set of warm ups. 15 of everything (Happy 15th b-day @Tebow). Then we got to the thang. 3 Doras - 2 Mary's in between. Dora 1 - Merkins, Big Boys & Squats Dora 2 - Carolina Dry Docks, Russian Twists, Alternating Lunge Dora 3 - Alternating [...]
The Little Mermaid
14 men earned their daily red pill this morning! The weather was great and a little bit of rain was a welcome relief. After the disclaimer we did a big warm up to get the body primed for the Little Mermaid Beat Down. Arm Circles, over head claps, mosey, squats, lateral shuffles, skipping, butt kickers, [...]
The perfect getup
We gathered in the gloom to kickstart the day by sweating out weakness. After an easy warm up of side straddle hops and a few stretches we got right to da thang: Each man had a weight they could overhead press with one hand repeatedly. Cones spaced 10 paces apart. Start by lunging with dumbell [...]
Murder Hornet
15 PAX climbed out of bed before the sun came up to take the DRP The Thang Disclaimer Forward mosey/backwards mosey around the parking lot COP plank/six inchesPeter Parker x 10tempo merkin x 10sumo jump squat x 15 OYOrosalitas x 15dollys x 15 Around the lot with weight overhead Murder Hornet (from Iron Pax 2019) [...]
100s
A cool dozen pax met in the gloom this morning to start the week right and slay the proverbial dragon. We welcomed visitors Lex Luther and Snowflake and gave a short explanation on why we plank on the six - we want everyone to work hard together. The pax that are leading the way should [...]
Circuit Breaker
Started the week with a proper Jailbreak beatdown with 7 PAX in attendance. It went a little something like this: The Thang Mosey to lighthouse lawn with some stairs, karaoke, backwards runs COP SSH x 25Wide arms x 10Merkins x 10Mountain climbers x 15(Jeff) Imperial Walkers x 20 Mosey to Casino Great Lawn circuits 10 [...]
Wesley Over the Years
After a full six month Q hiatus, I jumped back into the fray at Renegade this week. I was immediately reprimanded by Yogi Bear for making my entrance via motor vehicle and not on foot or by bicycle since I now live 0.25 miles from the AO. Rookie mistake The Thang Quick SSH x 20 [...]
Rinse and Repeat
It was a balmy 72 degrees this morning with a slight breeze at the pier. Seven pax joined me for the workout. This morning I repeated a workout I led on 4/5. That day only Mr. Brady and three out of towners were in attendance so I figured the local pax might like to see [...]
F3 St. Simons 