13 PAX including one FNG showed up to test their abs and core today in Helena. Side straddle hops not included. Q Summary: Willie Mays, Calf stretch in mountain climber position, Quad stretch, Michael Phelps, followed by an Indian run This was followed by a validator run and core workout - PAX run one at a … Continue reading Abs of Steel
Heisenberg
The Snake (and a word on 2nd F)
YHC enjoyed what I believe to have been only my second Q at The Forum. Here is a quick Backblast to commemorate that workout. Conditions: 50 and warming, dry, full sun...as good as it gets. PAX: 16, including FNG "Roadrunner" WARM UP IC SSH IC Imperial Walker IC Arm Circles > Raise the Roofs SC … Continue reading The Snake (and a word on 2nd F)
The Gear
3/3/18. The Vulcan. Gents, It was fun to bring the gear out again, and get our pump on. The field was a bit squishy, but the sun was out, the air was crisp and the company was excellent. With a big group (38 PAX) we did a short warm-up, took two laps, divided into four … Continue reading The Gear
2-10-2018 Sparrow’s Insecticide
What doesn’t kill you can kill your friends. Welcome Dilbert. Disclaimer: don’t hurt yourself. Warmup 20 reps of each of these: The first exercise is: Side Straddle Hop. Starting Position. Move. In Cadence. The next exercise is, Prisoner squats Starting Position. Move. In cadence, down up on my command The next exercise is, Ray Lewis … Continue reading 2-10-2018 Sparrow’s Insecticide
Pre-dawn Police- escorted Ruck, Team Orienteering and Bag Pipe Closer
October 7, 2017 - The Vulcan Pre-workout RUCK A record 11 PAX +1 took the 50-minute R/T walk just past The Vulcan statue. The +1 was on-duty Officer Kitt, who pulled up on us in the parking lot, asked what we were up to, and after about 2 seconds of thought (really) announced to this … Continue reading Pre-dawn Police- escorted Ruck, Team Orienteering and Bag Pipe Closer
BHam PAX Visit the Surface of the Sun
7/22/17 The difference in summertime temperature between 0530 and 0630 is much discussed. I don't know what the exact temp was on this sunny Saturday morning at The Vulcan, but afternoon's heat indices are expected to reach 105 to 107. With an official heat advisory in effect, it was a HOT HOUR at The Vulcan. … Continue reading BHam PAX Visit the Surface of the Sun