Happy Planksgiving

The sand gnats were out in full force, welcoming us to the beatdown this morning. Here's what we put in: Warmup SSH, weed pickers, LBACs The Thang Series of resistance exercises followed by 20-4x10-2 Merkin Climbers, air squats and lunges, sand bag slides, more resistance work and an work, 10-2x5-1 MerkinJacks, Justice League Cool down [...]

Happy Birthday F3 SSI

Happy Birthday F3 SSI and Happy Mardi Gras to those of you scoring at home. **Les Bone Temps Rouler** It was a brisk 47 out but despite the fact there was rain all around us, there was none at SSCC - coincidence?? 14 HIM came out to gulp down the DRP, so we got after [...]

Short Attention Span Pier-ter…

MONDAY MARCH 4, 2019JAILBREAK/SSI PIERQ - BLACKBERRYATTENDEES - Scoop, UptownGirl, Milkbone, Cher, Heartbreaker, LabRat SEVEN PAX made the decision to swallow the Red Pill and start their Monday and their week on the right foot, indeed, sometimes on both feet and hands. A medley of short exercises ensued to hit all significant muscle groups with [...]

Leave no man Behind

When I arrived I found Snowball and Seuss already warming up. They thought I was late, and I thought they were just keeping warm! However, turns out they were early as they forgot that El Nantan had changed the time to 5:30. We warmed up with some side straddle hops, and little baby arm circles [...]

Pink Kettlebell Power

14 was the count (including 2 FNGs) for YHC's virgin Ironman Q. It featured a pink kettlebell The Thang: Disclaimer COP: SSH x 25 Merkins x 15 Flutter kicks x 20 Jeff Imperial walkers x 15 Kettlebells - AMRAP tabata (one minute work, 30 seconds rest and rotate) Swings High pull Overhead press Lap - [...]