If You Can’t Do It, Don’t ….

When I went to bed last night there was nothing on the #calendar channel on Slack for this week's workouts or who was the Q for Jailbreak.  I checked it again while taking care of the morning business at 5:00 AM.   On my drive to the pier for Jailbreak I started dreaming up some ideas [...]

Cockroach Resurrection

I wore my reflective vest as I predicted that I would have to play "traffic cop" getting everyone to park on the perimeter of the OPES staff parking Lot - I wanted the center of the Lot cleared of all obstacles.  Rosebud was first to enter and it took some heavy encouraging to get him [...]

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 [...]

Arm Circles from Hell

I wanted to do my first Renegade workout without the long distance early morning running (which I hate), do it more intense than a hard run, and that meant intervals of box jumps and shoulder walking (the dreaded Walkdown Merkin and Bear Crawls). And I wanted to show that Arm Circles aren’t just for Warmups anymore…