Warm-O-Rama Seal Clap Air Clap CH Squat Imp. Storm Walker CH Squat CH Merkin CH Carolina Dry Dock CH Squat Peter Parker CH Squat Reverse Lunge CH Squat Pendulum Lunge CH Squat CH Derricks CH Squat And a few Side Straddle Hops Mosey to the Bars...
Read moreApologies for a very late Conspiracy back blast. Time got away from me. It was good to be back for my first Q in months and I was very happy to see eleven others waiting as I arrived in the parking lot. After re-introducing myself to the Pax...
Read moreA delightful chilly morning at TRQ. Five of us started with a EC run (well, 4 ran while YHC did a slow mosey) and got that out of our system before the no-running workout. The Singing Cowboy, Wobegon, Bam, and Doublewide did all the running. Then...
Read moreThe Q had a dry workout planned for a wet morning. Turns out it was a dry morning (sad Ducky). Luckily, the plan allowed for some Omaha. Warm-O-Rama 20 SSH, 5 quick Squats before Toot arrived (the plan was foiled as he paused getting out of his...
Read moreWith Burns and other PAX finally getting wise to YHCs preference for Qing on the 22nd… YHC has decided to go all out, and make posting on the 22nd part of a yearlong challenge, with 10 more 22 based beatdowns on the calendar, coming...
Read moreA little late on posting this, but better late than never, right? Twas a dark morning in the Gloom @ Distillery. I had promised a good beatdown for the site Q, one sure to knock off all the extra calories from Valentines Day. All the...
Read moreYHC loves Qing flatline… wanted to get back over to the strollway, though not down to the end this time, and decided to forgo the burpees due to the ongoing February Challenge of squats. What started as a fun idea, quickly unravelled into...
Read moreWarm-o-rama SSH x 20 IST x 10 Abe Vigoda x 3 Whirly x 10 Shoulderama x 21 x 5 The Thang Grab a Block MURDERER’S ROW To the end of the parking lot Overhead Carry to Playground Partner up Pullups / Double Block Carry Irkins / Overhead Carry...
Read moreIt’s hard to believe that Alcatraz is already 3 years old! It seems like just yesterday, a ragtag group of PAX met in WeFoCo and scrambled around the parking lot trying to figure out what to do with those shiny new blocks. ...
Read moreYHC decided to keep the tradition of 22s on the 22nd alive with some Merkin heavy action to support our January Challenge, and to keep in line with the “Idiot” motif of VI. It helped that Sunday’s CSAUP had zero merkins, so we had to make up for...
Read more6 pax finished an EC run right at 0530 and met 4 additional pax ready for a Monday morning Iron Throne workout. the goal – blast the quads without doing 1,000 squats – Greenspan took care of that on Saturday at IS. warm o rama...
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