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Valentine’s Lovin The Shoulder

We had 8 total take the DRP on a chilly Valentine’s day to show some love to our shoulders and chest.  A quick disclaimer was given then we were off to the warmup. All In Cadence All 14 Reps SSH, Low Slow Squats, Imperial Walkers, Hillbilly Walkers, Merkins, Little Baby Arm, Air Presses, Monkey Humpers […]

Back to the Academy

It was a beautiful morning at the best lit parking lot in the Rock Region and YHC was happy to return back to one of my favorite AOs: Iron Academy. The disclaimer was given and the warmup began. Warmup SSH Windmills Merkins SSH Mosey to my favorite spot here and that’s the wall behind Academy […]

Ragnar Sponsored Night Run

Join us at Rock Hill Brewery on January 31 at 6:30 PM for an evening run sponsored by Ragnar.  Ragnar will be providing free headlamps, reflective vests, Ragnar Discount Codes and other night running accessories.  With the start of the new year and the recent incidents it is time to bring focus to safety while […]

Phop – 77!

6 Total showed up for some cinder block fun in the chill air. Circle up gave the disclaimer had one FNG and away we go! SSH, Windmills, Cherry Pickers, Merkins, Imperial Walkers Grab the Cindy and did the following 15 reps each Curls, Ovhehead Press, Tricep Extensions Then Rinse and repeat Moseyed over to one […]

Wally World 10-19-17

Started off with a little warmup to get the blood going with some stretches and then we were off One full lap around Walmart then the hill at founders and back to starting point for a round of suicides we did three laps this way then I shouted from the back to head to the […]

The night time is the right time

Finally made it back to Night at the Museum! We had 11 guys out there ready to rumble in the night warmup as follows: 15 Each SSH Cherry Pirkers Windmills Imperial Walkers Hillbilly Walkers We then Mosey to School Canopy Do these at each column of the walkway accumulatively kinda like 12 days of Christmas […]

Where’s the pull-up bars?

My first time posting here as I am always Fia’d on Mondays but I was honored when asked to Q here by Ringo. Started off with your warmup as follows: 15 Each SSH Cherry Pirkers Windmills Imperial Walkers Hillbilly Walkers Walk Out Merkins(inch Worms) Mosey to football field and we did as follows: 100 Yard […]