Q with Kettlebells

Enjoyed leading my first Q with a great group of thirteen PAX including FNG Yogi Bear. Decent weather – average humidity, no rain, and dry pavement for the runs… Started with a light jog followed by a light 5 rep warm-up of Arm Circles, Cherry Pickers, Air Squats, Side Straddle Hops (D2 was not impressed), and [...]

Irma Gonna Get You

It was a beautiful morning with 14 PAX in attendance, including 1 FNG (welcome, Super Sally!). Warm Up - Rucksacks On Little Baby Arm Circles Chinooks Body Twists The Thang Tortoise and the Hare B.O.M.B.S - Buddy up with one rucksack between each pair.  Partner #1 puts on rucksack and starts walking.  Partner #2 does [...]

Dirty 30s In Nature’s Sauna

FifteenPAX (including one FNG) fought the allure of the fartsack and met the gloom head-on. And the gloom this morning really forced us to embrace the suck because it was like working out inside a sauna. After everyone assembled and was treated to Rosebud slaloming his ride through the road cones in the OPES drop-off [...]

It was a warm, sticky morning at OPES…

...for the nine PAX who turned a blind eye to the fartsack and showed up in an effort and look, feel, and be their best going into Father's Day weekend.   Disclaimer   Warm up: SSH, IC, 20x Next came a rare Bundy-prompted mosey from the school parking lot through the entrance back to where [...]

Partner Murph Preparing for Monday’s Memorial Day Murph

22 brave soles (and 11 PAX) showed up for our Partner Murph workout in preparation for Monday's Memorial Day Murph.  How it went down... Warm-Ups (In Cadence): Windmills x12 Imperial Walkers x15 Little Baby Arm Circles x11 Reverse LBACs x10 Side Straddle Hops x23 The Thang We ran to the back of the school so we'd [...]