Starry Night

14 strong at Ironman this AM.  Nothing like starting off the day with some weights, camaraderie, and tunes under the stars.  Here's how it went down The Thang Disclaimer COP SSH x 25 Tempo squats x 25 Tempo merkins x 15 (Jeff) Imperial Walkers x 20 Freddie Mercury x 25 Partner up and start at [...]

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 [...]

It’s All in Your Head

On a breezy cool morning at Ironman, 11 of SSI's finest got after it and made their daily downpainment The Thang Disclaimer COP SSH x 49 (crowd pleaser) Merkins x 15 Mountain climbers x 15 (Jeff) Imperial Walkers x 15 Sumo squats x 15 Lunge w/weights to first column and double time back Bear crawl [...]

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 [...]

Tortoise and the Hare B.O.M.B.S., Take 4

It was a balmy 56 degrees this morning with 12 PAX choosing the DRP.  Our Q was in a hurry to get started so we started with a brisk mosey lap and jumped right into it: The Thang: Partner B.O.M.B.S. YHC tried, once again, to get the Tortoise and the Hare B.O.M.B.S. formula down.  The [...]

AMRAP for Cupid

Yesterday I was sitting around yesterday at Glynn Middle School watching my daughter's soccer team crush their competition.  (Yes, I said crush, they 10-0 mercy rule ended the game early).  Just minding my own business when @snowball0302 lights up the mumblechatter on Slack with an invitation to Q Renegade.   Just on the drive over to [...]