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 [...]
Tag: War Chicken
Respect thou Elders
I took over Milkbones Q late last night, so decided to use the bulk of one of my previous Ironman Q's, A. because I am lazy and B. because last time it hurt. The weather was great, and there was minimal chatter, other than Loveseats constant reminder of how the Elf on the Shelf inventor [...]
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 [...]
The Sun Does Shine…
...Though not in the gloom of the portico at SSCC this morning. I’ll explain the significance of the title at the end. Six pax and a tardy blackberry met in the gloom to better ourselves. Mumblechatter was at a minimum as we had serious work to do - 9 sets consisting of four exercises of [...]
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 [...]
BM Memorial Weird Ass workout
I went to bed last night with a spring in my step and anticipation in my heart - BM was going to Q a killer workout in the morning and it was gonna be awesome. I awoke to a text from him that he was sick and asking if I could fill in. He even [...]
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 [...]
