04/22/2021 - Happy Jack - Brisk Morning? Warm up with some (Colt) 45’s
Warm-up: We took a long mosey to the flag pole and back before circling up for some IC Copper head squats, Windmills, and OYO Sun Gods as I explained the…
Pax: White Rice
04/19/2021 - Wicked Witch - A Dandy Q
Quick warm up run. SSH + Weekpickers Run to pink loop. Core for running: pushups, flutter kicks, supermans. Run to orange trail. Aussie pushups Red to yellow to blue. Dips…
04/09/2021 - Happy Jack - The LawHound
YHC had to miss my Q last week, so White Claw graciously signed me up for this week and then asked if I was available. Bloodhound said he could take…
09/18/2020 - Happy Jack - The Hugo Bowl
When a hurricane comes to town it always brings me back to the Hugo Bowl. Having grown up in Statesboro during the 1980s and 90s Erk Russell and GSU Football…
09/10/2020 - Paragon - The Paragon – 9.10.2020
WarmUp Imperial Walkers Alt Quad Stretch Alt Spider-Man Lunge Circuit 1 – 2 Rounds Squat Hold x2 sec, Squat Jump x20 Side Shuffle Hop Plank Hold x30 Flutters x 1min…
08/24/2020 - Apex - Revive the 2020 4th of July Convergence
Mosey to Warm-o-rama to introduce Plank Destroyers, Bobby Hurley’s, and Bonnie Blair’s 5-6 reps each just so everyone knew what these exercises were when we got to “The Thang”. Finished…
08/04/2020 - Buff - The Buff – 8.4.2020
Warm Up 5 min KB Rev lunge / rev lunge / squat x20 Skip / St leg run / sprint 40yd ea KB StepUp / Press x20 / leg Scissor…
07/27/2020 - Wicked Witch - Crazy 8
And Spicoli. Why is it so quiet? The Pax mosey to the Barn for some warm ups with Imperial Walkers, Windmills, and SideStraddleHops (in that order, I know who doesn’t…
07/11/2020 - Chatterbox - A Skips and B Skips
Warm-a-Rama: Side straddle hops, weed pickers, windmills, imperial walkers, and more side straddle hops. The Thang: Pax counted out three sets of each; dips and squats. Partner up for 50…
07/10/2020 - Apex - Apex 1st Anniversary!
Warm-o-Rama: – SSH, WP, IW – Exile’s new murder merkins. A 6 count exercise performed in cadence: Alternating shoulder taps, downward move, hand release, then up to plank position. (Ensures…