Murph 16 of 19 (in 2019)

 Posted on October 8, 2019  |  1 minutes  |  59 words  |  

Pre-Blast

  • 13 and then 12 and then 11 at #ao-tues-fmj on a crisp Tuesday morning.

The Warmup

  • Pledge of Allegiance at the flag.
  • SSH, GM, WM, ‘Mericans

The Thang

  • Run around the school, 2 laps on the track, exercises at the playground, 2 laps on the track, back around the school to the flag.
  • Side Plank Star Crunches.

COT

bad-company  callahan  dupont  hi-liter  i-pity-the-fool  largemouth  magoo  one-four  orphan  scorpion-king  slim-shady  sour-mash  sub 

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]
bad-company  callahan  chicken-little  doogie  dupont  freebird  gtl  honeycomb  i-pity-the-fool  imp  largemouth  michelob  old-maid  orphan  parker  saban  scorpion-king  slim-shady  smithers  snots  sour-mash  the-joker  triple-lindy  two-factor  wahoo  water-wings 

Always Charge the Hill

 Posted on October 2, 2019  |  1 minutes  |  118 words  |  

Pre-Blast 15 charged the hill at Lion’s Den The Warmup Pledge of Allegiance at the flag. Snake around the parking lot, circle up for: SSH, GM, Calf Stretch ‘Mericans, Victory Burpees The Thang Run to the church entrance, partner up. Partner 1 runs down the hill and across the street continuing to the bottom of the big hill and back up while partner 2 performs 20,30,40 reps of ‘Mericans, LBCs, SSH. [Read More]
16-steves  chanticleer  chicken-little  couch-fire  frisco  hamm  hi-liter  magoo  michelob  pet-sounds  qwerty  ramsey  red-ryder  short-crcuit  sour-mash 

That Rocked

 Posted on October 1, 2019  |  2 minutes  |  382 words  |  

A dark, but beautiful morning commenced at Bond Park as 22 pax gathered for another Phooenix beatdown. After a quick disclaimer and the pledge of Allegiance we were off and running to the community center parking lot for some warm ups. Warm up Good Morning SSH Sir Fasio Arm Circles Forward and Reverse Copperhead Squats High Knees Mountain Climbers Thang 1 Staying in the plank position we did a 10 count around the entire circle (with 22 pax, that’s quite a long time. [Read More]
betsy-ross  blind-date  captain-jack  crimson  deuce  earhart  flouride  grinch  jigglypuff  kermit  loom  ollie  pierogi  schlitz  shipper  shut-in  smokey  sooey  sour-mash  spud  texas-ranger  traffic-cone 

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]
betsy-ross  biner  bluewater  chicken-little  crimson  freebird  hamm  hi-liter  hotty-toddy  intimidator  kermit  lookout  mabell  ollie  one-four  parker  qwerty  red-ryder  roasters  schlitz  slappy  slim-shady  smithers  sooey  sour-mash  term-paper  theismann  triple-lindy  two-factor  water-wings 

Barrel of Pickles

 Posted on September 25, 2019  |  2 minutes  |  324 words  |  

It feels like it’s been quite a while since my VQ, but I’m glad Q #2 was finally here! Last week I made sure to do recon during Hamm’s VQ and was please to see there were 4 pickles, making 5 different running lanes. I now had a plan… 1 FNG, so struggled through the disclaimer and part of the mission and whatnot followed by the declaration of allegiance to Old Glory. [Read More]
biner  blueprint  cataracts  chanticleer  chicken-little  pbx  peeping-tom  pet-sounds  qwerty  ramsay  schlitz  short-circuit  slim-shady  smithers  sooey  sour-mash  squatter  theismann  trike  triple-lindy  two-factor  wahoo 

Where's Frisco?

 Posted on September 16, 2019  |  3 minutes  |  487 words  |  

0510 I pull in to parking lot for my Hell’s Bells VQ and the only other PAX is Ryder about to warmup with some pullups. Where’s my Co-Q Frisco? Nowhere in sight. PAX start arriving and Honeycomb brought an FNG, Jake. First exercise was the pledge, and then a quick warm up mosey doing a figure 8 in parking lot. Cue Crimson’s first “This is supposed to be low running” complaint of the morning (only two more to go). [Read More]
cataracts  chianti  crimson  earhart  frisco  halfback  hamm  honeycomb  hotty-toddy  meatloaf  peeping-tom  qwerty  red-ryder  roasters  sega  short-circuit  smithers  sour-mash  the-joker  traffic-cone  triple-lindy  wireless  yahoo 

DLR's Choice!

 Posted on August 29, 2019  |  3 minutes  |  458 words  |  

YHC got on the signup sheet for this site months ago, right when it went live! Who knew I’d get busy at work and home, and let the fitness slide a bit (a LOT). So, with a Q on the horizon, I JUMPed back on the bandwagon last week to try to get my DROP DEAD LEGS back in shape. With all the BRR prep out there, I thought it would be nice to NOT run too far today and to get in some flexibility where we could. [Read More]
betsy-ross  biner  cataracts  chicken-little  flenderson  hamm  old-maid  oxtail  queequeg  qwerty  schlitz  shipper  short-circuit  slappy  smithers  sour-mash  term-paper 

90% FMJ 8-27-19

 Posted on August 27, 2019  |  2 minutes  |  215 words  |  

The Mountains are calling fellas! 7 Men for some EC work, 2 did 2 laps x 1.3 and the rest did 3 laps. 35 Pax were there at 5:30ish, very brief disclaimer/mission statement. Warmup: Follow me: mosey across the street, watch for cars, do a standard warm up, mosey back across the street to the track. The Thang: Run a lap around the track at 90% Do something while we wait on the six. [Read More]
16-steves  biner  blue-print  bogo  butt-fumble  callahan  chicken-little  crash  deuce  dupont  flip-flop  hamm  headroom  hermes  how-how  i-pity-the-fool  iceman  imp  joker  lookout  mopar  old-maid  parker  pbx  prodigal  red-ryder  shipper  short-circuit  shut-in  snots  sooey  sour-mash  sub  water-wings 

Sweet Pickles

 Posted on August 23, 2019  |  1 minutes  |  210 words  |  

This was my first ever posting at the infamous Lion’s Den. So, what better way to kick the tire than to Q? Quick disclaimer (not really) and the pledge. Mosey through the back parking lot to the school entry – circle up and enjoy some Good Mornings, Sir Fazio’s (front and back), SSHs, alternating leg kicks, and of course, Ernie Davis Heismans (Biner’s form is a work-of-art). The Thang Mosey to the first pickle – Lion’s Den has A LOT of pickles. [Read More]
biner  chicken-little  clementine  crimson  hamm  mopar  red-ryder  short-circuit  slim-shady  sour-mash  sub  traffic-cone  trike