Set the ALARM for 4 Cornern

WARMUP: stretches – seal jacks, cherry pickers, THE THANG: Popeyes A (overhead claps, shoulder taps, wide arm mericans, Cdry docks) CFA L (lt dans, LS squats, calf raises, boom jacks) Bojangles A (big boy, Freddy M, flutters [called by Parkay!] LBC) Wendy’s R ( Reverse Crunch, Ranger M, Rosalita and Random exercise [Ballerina squat called […]

Birthday Q

For my birthday I took the Q. PCH and Catfish were kind enough to show up. I had planned a HIIT circuit with coupons. 47 sec of each minute we worked. Also started off with 47 SSH in cadence. Catfish loved that one.

Memorial Day Murph

On June 27, 2005, Navy Lt. Michael P. Murphy took part in Operation Red Wings as the leader of a special reconnaissance team. With him were three fellow SEALs: Petty Officer 2nd Class Danny Dietz, Petty Officer 2nd Class Matthew Axelson and Petty Officer 2nd Class Marcus Luttrell. The following day, the four men were […]

Qing By committee

Qed it up by committee – YHC led us for a quick string of pearls to the Riverwalk mountain for a quick round of sevens, z took us down to the amphitheater for some irks, dips, derks. Sally carried us back to cot w another string of pearls and merkins at the trees and we […]

Impact Change

Thank you to the 20 other PAX who showed up to The Commons on this extremely nice gloom to share in some great fellowship and a little suffering. Thank you to Jester for allowing YHC to lead this morning. WARMUP We began the morning with the following in cadence: Side Straddle Hops, Imperial Walkers, Low […]

The Circuitous Nature of Life

WARMUP: IW, HBW, MNC, INC, SSH all IC 10 count THE THANG: Mosey to fountain via The Circuitous Nature of Life. 10 partner leg throws at UPS store, mosey to Panera 10 Partner leg throws, mosey to Conns 10 partner leg throws, mosey to fountain. 10 step yups each leg followed by the Erkin flip […]

Parking Lot Pyramids

Always fun Q’ing Iron Academy. Rolled in right about start time, strapped on my ruck sack, disclaimer given and we kicked it off. WARMUP: Each 10 IC – SSH, Low Slow Squats, Plank Jacks. Some of us had Ruck Sacks on – that was a bad idea. THE THANG: Series of Pyramids around the parking […]

Miracle Mile – Had To Be There

WARMUP: Stretch Cherry Pickers – 10 Windmills – 10 Hillbilly Walkers – 15 Merkins – 10 OYO Imperial Walkers – 15 SSH – Side Saddle Hop – 20 Little Baby Circles – 30 American Hammers – 10 THE THANG: LAMARs (Cousin to ALARMs) (5:20 – 5:45) A LAMAR consists of 5 stations (Parking Space For […]

Cinco de Mayo Sombrero Beatdown

WARMUP: MNC, SSH, Cherry Pickers and windmills THE THANG: 8 stations in the shape of a sombrero. First loop was 5 burpees at each station. Next loop was 10 Big Boys. Lastly, 15 Merkins. It was just under a third of a mile for each loop. Rinse and repeat. Total: 80 burpees, 160 Big Boys […]