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Second helping of BigMac @ The Goose

This was my second Q for the week. Warm up 20x SSH 10x seal jacks 10x cherry pickers 10x hillbilly walkers 10x imperial walkers The Thang: Mozied over to cherry park , found an empty field. B.O.M.B.S – 10x then rinse and repeat 5 times Busted out the speaker and did a round of Meet […]

The JOC Hustle

14 is a good number at the JOC. Half came for the good fellowship and moderate workout normally found there. The other half came for a ruck WOD. And the third half came to see some sweet blue tights. Well, maybe no one actually came for the tights but that’s how it was advertised. GoRuck […]

20 October, 2018 at the Patriot

I welcomed the opportunity to lead again at the Patriot on Saturday.  I decided that my Q would be more in the Iron Academy tradition than Roxanne’s Q the week before.  We netted around 3 miles on October 13th.  I’m not quite a 5k a day runner yet. We had four PAX including myself at […]

Old town fun

Warm Up- 20 SSH 20 Seal Jacks 10 WindMill 10 Imperial Walkers 10 Merkins Long Mosey First Stop : 15- Low Slow Squats IN Squat position 15 over head claps 15 Rip Stick Squats Mosey to Fountain Park Second stop: 20 step ups each leg 15 leg throws oyo Third Stop 10 in cadence then sprint […]

13 @ The Runway Run 1-21-18

This was a BEAUTIFUL 65F day in the Rock Region and 13 PAX took to the skies for a 6 mile post Rooster Run.  There was a very bad attempt on making the Name-A-Rama in which it showed Mayflower looping something that may have been English, not sure.  I will work on my recording skills […]

THE TIME IS NOW SUPPORT A BROTHER IN NEED THIS CHRISTMAS

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel […]

Peach’s Panel of Pain at Planet Pain

Samurai and Peach for 2 mile pre-run.   On this Veterans’ Day, begin “The Thang” with the Pledge of Allegiance. Brief warm-up with SSH (25), IW(15), HW(15), stretches, WM(10), Mosey to Gym Parking Lot Preceded each of the following with a 50 Yard jog; 50 Burpees 50 Calf Raises 50 Merkins 50 LBCs 50 Mac Tar […]