freebird

Small Group Workout for Men

Posted on October 12, 2019 | 1 minutes | 188 words |

Pre-Blast 18 for Phoenix or The Maynard at Phoenix The Warmup Pledge of Allegiance at the flag. Small Group Indian Run to the West lot. The First Thang Bear Crawl the length of the lot. Extended Plank Series: 20,15,10,5 reps of ‘Mericans, Plankjacks, Mountain Climbers The Second Thang SGIR to the Community Center Grab and ego rock and partner up. P1 runs around the CC while P2 performs AMRAP Rock Rour Bodies. [Read More]

Deck of Cards- Bonus Burpees

Posted on October 5, 2019 | 1 minutes | 154 words |

No FNG’s, Disclaimer 2 HIMs rolled in late so we did 5 Burpees OYO Pledge Mosey to the field parking lot for warm-ups Good Mornings, SSH, Merkins, Calf Stretches THE THANG: DECK OF CARDS- We split into partners so we could divide on the track. Two groups split on opposite side of track. Split track and deck of cards in 4 sections Each PAX would pull a card at each station and call the exercise [Read More]

Wild Thangs

Posted on September 27, 2019 | 2 minutes | 346 words |

31 posted at Apex Nature Park this morning. 16 heard YHC had the queue and chickened out of Dante’s Peak and did some sort of Soft Pax challenge or some alternate interval pull up stuff, I wasn’t entirely sure what was going on but I knew we couldn’t do a Murph with Theismann commandeering the pull up bars. Let’s Get Started Disclaimer - I am a professional. . . software engineer so follow at your own risk and modify as necessary Pledge of allegiance Let’s mosey! [Read More]

Brought my weinke to a church parking lot

Posted on September 23, 2019 | 2 minutes | 283 words |

Opening- Working on a short notice from Banjo that he couldn’t Q this morning, YHC quickly threw my name on the Q-sheet. No FNG’s this morning. No sense in wasting any time so recited the Pledge and let’s get working. Warm-up- After a slow mosey around the pickle we circled up for a Crimson favorite of extremely slow Good Mornings, SSH, Sir Fazio, calf stretch, and windmill. The Thang #1- First we counted off into two groups. [Read More]

Glory Days at Dante’s Peak

Posted on September 20, 2019 | 2 minutes | 343 words |

Mission: Revisit Al Bundy’s legendary four touchdown game for the Polk High Panthers with a football practice style workout Warm Up: Mosey around the outside of the park back to the end of the parking lot at a *medium* pace, stretch a little (good mornings / calf stretches) then pay the piper (59 SSHs (with a break for half time), one for every point the Dolphins allowed in Week 1, plank for a 43 count, one for every point allowed in Week 2, and 23 merkins for the spread in Week 3) - Tanking for Tua has a price, people! [Read More]

How Many Poles Are There Anyway?

Posted on September 15, 2019 | 2 minutes | 217 words |

A pax of 5 arrived in downtown Cary for another evening beatdown. So after the Pledge of Allegiance we were off and running. Skipper was rucking, so he blazed his own trail, and we’d meet back up with him at the end. With that we headed off to the parking lot just around the corner. Warmup: Good Evening SSH Sir Fasio Arm Circles forward and reverse Windmills Mtn. Climbers Thang 1: [Read More]

freebird greenbow kermit odouls skipper

Brought To You By the Letter B

Posted on September 6, 2019 | 2 minutes | 248 words |

Arrived early to set up shelter for this week’s Iron Pax Challenge. It happens to be exactly 30 yards long so we are good to go. 8 pax in place with one on the way and we are off. Basic Warmup Killer Bs – Repeat the following 5 times Broad jump 10 yds 10 burpees, 10 bonnie blairs, 10 big boi situps Repeat 2x more Bear crawl back Total of 150 of each exercise, including 150 yds of Bear Crawls [Read More]

adjacent augmented freebird odouls red-ryder schlitz shut-in term-paper whirlie

Can't Have Irkins Without Derkins

Posted on September 4, 2019 | 2 minutes | 343 words |

Pax of 5 met up for another Tuesday evening beatdown. It was a nice evening at that, though a little warm. We started off by running through the sections of the main parking lot, throwing in a little karaoke for good measure. Warm up: Good evening SSH Steve Erle Overhead, seal clap Calf stretch Plank Jacks Thang 1: 4 Corners around the parking lot with 10 reps of the following exercises in said corners: Carolina Dry Docks, American Hammers, Monkey Humpers, and Burpees. [Read More]

freebird kermit odouls press-on spit-shine

Deck of Death

Posted on September 4, 2019 | 1 minutes | 198 words |

Yogi brought the beatdown today, and he was sporting a shiny deck of cards. The PAX are starting to gather, as Yogi is shuffling the cards. Many of the PAX knew what they were in for, but the newer ones had no idea what fun we were about to have. 5:30 rolls around and it’s time to go with 13 lucky PAX. Yogi places half the deck down and runs down the parking lot 30-40 yards and places the other half of the deck down. [Read More]

ezekiel face-paint freebird honeycomb hotty-toddy johnny-utah meatloaf sega shipper texas-ranger triple-lindy www yogi

Is this Kryptonite

Posted on August 16, 2019 | 2 minutes | 336 words |

QIC: Staubach Once again, I had a master workout plan that would have taken at least 1.5 hours to complete. After having made this mistake more than once, I was able to adjust the schedule and get the PAX back to camp in time for some high intensity exercises before MARY and COT. As we were heading out of the parking lot…there was already some grumbling about the fact we would be running. [Read More]