Supermax Pre-Blast
This is an EMOM workout. 5 Burpees every minute on the minute, then fill the remaining time with an exercise. WARMUP. 5 Burpees – – > Side Straddle Hop 5 Burpees – – > Abe Vigoda 5 Burpees –...
Read moreDon’t I Recognize You From the Elementary School Parking Lot
WARMARAMA. SSH, Whirlies, Michael Phelps, Burpees (because Goofy was cold) BEATDOWN. Each PAX chose a differently sized coupon based on his personal workout desire this morning. Coupon Thrusters x 50 OYO Overhead Carry Deep...
Read moreParking Garage FOMO
WOW! Just wow! I was not expecting 17 other PAX to show up this morning. I stand before you, a humbled Q. Those are Bells N Whistles or Purgatory type numbers, not downtown beatdown numbers. The ‘burbs must have been cleared out this morning...
Read moreFestivus for the Rest of Us
As everyone knows, a major holiday just passed. I was a bit surprised that even in this crazy year, there wasn’t much fanfare about it. Perhaps there were people who felt uncomfortable sharing and did not want to be persecuted for their...
Read moreNah, You Go. I’m Good Right Here.
WARMARAMA. A bit of chatting and catching up since we hadn’t run into each other in a while. The Q is on the partial IR right now and is under strict orders not to run so that left the only other PAX who was willing to brave the weather...
Read moreI Didn’t Come Here For This Shoulder Mess
WARMARAMA. IST, Whirly with the Clap, Hillbillies, Michael Phelps, Arm Destroyers BEATDOWN. Start at 5 reps for each exercise. Increase the number by 1 each time you arrive at a station. Station A: 5 reps, Station B: 6 reps...
Read moreJust Visualize Something Else
WARMARAMA. SSH, Whirly with the Clap, Michael Phelps, IST Hobbled Q versus 3 Beasts of the Bootcamp. Yeah, this is going to go well. I’m definitely going to have to cheat to keep up. BEATDOWN. Station 1: Burpees | Squats |...
Read moreWhat Don’t You Understand?
Warm-o-rama. SSH, IST, Whirly with the Clap Beatdown. Pretty simple beatdown. Choose a rock. PAX choice to start anywhere in the list of exercises and then move down the list after each exercise is completed. Five sets of each exercise with...
Read moreDefinition of Irony
One of the reasons that I enjoy working out with Cheesesteak is because of his creativity. While the rest of the PAX (myself included) are good little lemmings and generally follow the Q’s directions, Cheesesteak does whatever the hell he wants...
Read moreThis Hurts Me More Than You
Warmarama. a mishmash of perfectly cadenced exercises At this point in our morning, young Mr. Lamb Chop was bestowed with great power. Presented with three options as to the site of the actual beatdown, he consensually – and under...
Read moreConvergence at Crisis Control Ministries
Beatdown. Warmup (Socket) weird bendy stuff that most of the PAX of F3 couldn’t do 10MOM (Zima) x 20 or 25 IC: LBCs, Low Dolly, American Hammer, Low Flutter, Box Cutter, Heels to Heaven, Gas Pump, Crunchy Frog Tababa –...
Read moreVive Le Tour
Although I’d love to write this backblast in the voice of Phil’s and Bob’s (R.I.P. Paul) post-race commentary, I could never do justice to Phil’s unique style or even correctly capture a single Bobke-isms. So I’ll cut my losses and just describe...
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