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 [...]

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 [...]

Everything is hard until you do something harder

Opportunities abound in a burpicide beatdown. Warm-0-rama: Runner's stretch, quad stretch, arm circles (OYO) 4 rounds of burpicides: start at Brogens, sprint to little playground 1 burpee, sprint to big playground, 2 burpees. Rinse and repeat but increasing each burpee rep by 100% each round. After each round, we accomplished 1 minute worth of merkins [...]

balls of pain

4 heavy hitters attacked this morning! Warm-Up Arm Circles Neck Rotations Imperial Walkers Trunk Swings Squats Lateral Shuffles Butt Kickers High Knees Workout # 1 6 Rounds of 35 lb wall balls or ball over shoulderPeter Parkers20 lb wall balls or ball over shoulderParker Peters at an interval of :45 / :15 (work 45 seconds [...]