Oi! You Earned Your Guinness Lads.

DATE: 16 MAR 2023 WEATHER:  Clear, mid-70s, great morning to work out. PAX:  Nae Nae, Doubtfire, Bartman (R), Sawdust, Spam, Big Al, Glow, Schnitzel, Spaulding (R), Clancy(QIC) DISCLAIMER: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.  Modify if you …

3.9.23 PAX: Spaghetti-O (QIC), Spaulding, G.L.O.W., J.V., Schnitzel, Bartman, Nae Nae, Big Al, Senator Tressel (DR)  Conditions: Ideal Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.   Warmup:  SSHx25 IC, Imperial Walkersx15 IC, Arm Circles Forward and back x 10 (IC), Air …

MurphiFied

3.7.23 PAX: Spaghetti-O (QIC), Spaulding, MiniVan, G.L.O.W., J.V., Senator Tressel (DR)  Conditions: Ideal Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.   Warmup:  SSHx20 IC, Imperial Walkersx15 IC, TTTx10 IC Thang: Modified Murph Playground 5 sets of 10 Pull Ups, 20 Merkins, 30 …

2 Minute “hot” lap

PAX: Singlet, Fish Stix, Musk (R), Spaulding (R), Hard Hat, Spam, JV, Nae Nae (QIC) Conditions: 62 Disclaimers: I am not a trained professional and you are working out at your own risk.  If you are injured, please modify. Warm-up: SSH x 15 IW x 10 ACF x 15/ ACB x 15 Mikey Phelps x 15 Peter Gabriel's …

Triple 10

PAX: Chuckbucket, Spaghetti-O, Mini Van (R), Nae Nae (QIC)   Conditions: 39 and chilly Disclaimers: I am not a trained professional and you are working out at your own risk.  If you are injured, please modify. Warm-up:  Yes, with new and improved Mikey Phelps Thang: Triple 10 Run One (1) Lap Around Bike Racks & Playground Per Round (10 …

Lunge-fest

DATE: 24 JAN 2023 WEATHER:  Clear, mid-70s, great morning to work out. PAX:  JV, Nae Nae, Bartman(R), Spaulding(R), Minivan(R), Tubbs, Clancy(QIC) DISCLAIMER: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.  Modify if you need to. WARMUP:  SSHx20ic, Imperial Walkers …

Get your Ruck On!

Local PAX On Deck: (10) Bartman (R), Minivan (R), NaeNae, Spaulding (R), Schnitzel (R), Radar, Clancey (R), Spam, JV, Tubbs (QIC) Visiting PAX on Deck: (0)   Conditions: 58˚ with a light breeze and perfect weather Disclaimers: I am not a trained professional and you are working out at your own risk.  If you are injured, please modify. Purpose:  …

I’m Not Here to be Your Friend!

Local PAX On Deck: (3) Chumbucket, Minivan (R), Tubbs (QIC) Visiting PAX on Deck: ()   Conditions: About 60˚ and perfect Disclaimers: I am not a trained professional and you are working out at your own risk.  If you are injured, please modify. Purpose: Primary = To push ourselves and each other to be stronger, faster, and sharper in all …

Keep It Simple STUPID (KISS)

Local PAX On Deck: (2) Bartman (R), Tubbs (QIC) Visiting PAX on Deck: ()   Conditions: About 52˚ and damp Disclaimers: I am not a trained professional and you are working out at your own risk.  If you are injured, please modify. Purpose: Primary = To push ourselves and each other to be stronger, faster, and sharper in all facets …

A Cold Shieldlock

Local PAX On Deck: (3) Minivan (R), Alright Alright, Tubbs (QIC) Visiting PAX on Deck: (1) Popeye’s (DR-Washington DC) Conditions: Cold Disclaimers: I am not a trained professional and you are working out at your own risk.  If you are injured, please modify. Purpose: To push ourselves and each other to be stronger, faster, and sharper in all facets of …