Tabata 40 sec work 20 sec rest. Three intervals, Run for 1 min between intervals (Thx Bevo!) Repeat exercises for 40 seconds. 70 intervals for 36:40. 3 frog squats/3 squats; 5 SSH/run in place 10 step; 2 wide Merkins, 10 Mtn climber; 2 Reverse...
Read moreEarlier in the week at Conspiracy we had fun with a 4-pack… given how today’s date was the 27th, that workout was modified to a “less is more” approach with a 3-pack with increments of 9 for today… less isn’t always better though! ...
Read more50 SSH and some Broga. Mosey around to the front of church taking the long route and then on to the second parking lot where there were five cones with a lot on distance between them. At each cone come back and pick up the 6 and them do burpees...
Read moreTitle: A Bricking Good Time Date: March 26, 2021 Pax: Cheesesteak, Van Gogh, Posthole, $5 Footlong, The H.O.G., Ziggy Stardust, Razzie, Lamb Chop, Snake Eyes, Greenspan YHC’s Qs at Urban Assault seem to coincide with inclement weather. This...
Read more8 PAX gathered on a windswept asphalt plain. Their mission was to redeem themselves of hopelessly busted brackets after a tumultuous first couple rounds of March Madness. Each of 12 bigger upsets so far in the tournament were redeemed with a...
Read moreLast time YHC had Q at Conspiracy we had fun with a 5-pack… give how today’s date was the 24th, a 4-pack with increments of 6 was chosen, but rather than go to the track only… why not explore the AO a bit more aggressively?? Warm-o-rama...
Read moreWarmorama SSH IST Abe Vagota Whirly w/clap Michael Phelps Arm swirleys F&B Run lap, pick up rock and head to shelter Thang Plank Tabata w/ 60 seconds of plank variation followed by 30 seconds of alternative exercise. 5 rounds of same before...
Read moreWARMUP. That’s not really important, but likely: SSH, IST, Michael Phelps, Whirlies, etc. BEATDOWN. Disclaimer: SPEED IS NOT YOUR FRIEND! Let me repeat, SPEED IS NOT YOUR FRIEND. Setup: 4 Cell Blocks plus a bonus...
Read moreThis is an EMOM workout. 5 Burpees every minute on the minute, then fill the remaining time with an exercise. You too, can follow along. [ WARMUP. 5 Burpees – – > Side Straddle Hop 5 Burpees – – >...
Read moreBevo had to bail last minute due to a stomach bug, and asked YHC to fill in. Rainstorms were in the forecast, and it was shaping up to be a rough morning. SO, YHC decided to take advantage of the covered area and keep the PAX out of the rain with...
Read moreSuperMax Singing Cowboy was a late sub for DQ earlier in the week and did not disappoint. He brought the first straight up 5K to SuperMax on 3/13. The Thang The route was down to the Mash Mile loop for two laps down the entrance road to West...
Read moreWarm-up SSHx20 IC Imperial STx12 IC Abe Vigota-x6 IC Whirly w/ Clapx10 IC Arm Swirly Forward, Bakwards, Overhead clap x10 IC Mosey To Playground The Thang- Billy Madison Begin with Run around the loop Followed by first exercise with 12 reps Then...
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