AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Ryan K. (Scrubbing Bubbles), shepherd, Matt T, Milky Way FNGs: None COUNT: 5 Conditions: 49 degrees! WARMUP: ArmCircles, CircleArms, windmills, IW squats, mosey THE THANG: Kalsu and Reverse Kalsu – ironpax challenge week 1 Workout with dumbbell or cinder block (details elsewhere) BH 20:45 MW: 21:00 SC:Continue reading “IPCwk0-2024-editionTheSwamp”
Category Archives: Backblast
IPC Wk 0, v1 at The Big House
AO: backblasts Q: beater PAX: Uday Jain (WallE), Pharaoh, Skynet, Dick Clark, Alex (Spine) Englert, Sherlock FNGs: None COUNT: 7 WARMUP: Mosey to the quad with blocks, then drop blocks and pre-run the 400m loop. A few arm circles, some copperhead squats, and then getting down to business THE THANG: IPC week 0: Start EMOMContinue reading “IPC Wk 0, v1 at The Big House”
National Wildlife Day – WO
AO: backblasts Q: Erik Cabral (Styx) PAX: Wayne Frost (Takedown), Curtis Hoberman (Dos Equis), Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU) FNGs: None COUNT: 5 WARMUP: Full body stretches THE THANG: 1. Donkey Kicks (on stone wall) 2. Coyote Ugly’s 3. Gorilla Humpers 4. Flying Squirrles 5. Monkey JUMPers 6. Inch Worm 7. Indian BearContinue reading “National Wildlife Day – WO”
Two guys, mellow run
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll) FNGs: None COUNT: 2 WARMUP: stretch OYO THE THANG: 3.25 miles at a mellow pace, to enjoy the morning! MARY: not today… ANNOUNCEMENTS: get ready for a Hitchcock movie, date TBD COT: thankful for great brotherhood!
You guys out for a Sunday run!
AO: backblasts Q: Dick Clark PAX: Subramanian Triprayar (F1) FNGs: None COUNT: 2 WARMUP: basically stretch. THE THANG: 50 of running your own pace. Beautiful morning! MARY: none today, thanks.. ANNOUNCEMENTS: movie coming up soon, date, TBD COT: thankful for the constancy of brothers!
Dick Clarks “streak of Saturdays“
AO: backblasts Q: Dick Clark PAX: Patrick Chow (Black Hole), Sherlock, Manish Bhansali (F3 – Aviator), Srikanth Bondada (BabeRuth), Uday Jain (WallE), beater, Sachin Kulkarni (Scoop), Dark Matter FNGs: None COUNT: 9 WARMUP: DC stretches, and one lap of the yard. THE THANG: Thang 1: 10 BB’s: do 1 merkin, stand and say “1 BB!”Continue reading “Dick Clarks “streak of Saturdays“”
Cloudy towpath morning
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll), Hitchcock (Randy Sherman), Marc Rubenstein (ScarU) FNGs: None COUNT: 4 WARMUP: stretch OYO THE THANG: 40 minutes of ruck or run, on the cloudy towpath. Nice morning! MARY: no time! ANNOUNCEMENTS: movie coming end Sept COT: thankful to get a ride from Hitchcock, when myContinue reading “Cloudy towpath morning”
Senior Center B??ches Workout
AO: ao-the-oak Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: W. Jason Griffith F3 Risky Business FNGs: None COUNT: 2 Using the Senior Center Benches… WARMUP: Motivator 7c Abe Vigoda 10c Open Gate 10c Close Gate 10c DC stretches THE THANG: 3 rounds of 8 B??CH Exercises 29 counts each figure 8 parking lap after each round…Continue reading “Senior Center B??ches Workout”
Stadium Stairs, back to school edition!
AO: backblasts Q: Dick Clark PAX: Dustin Crosby (Kolisi), Elliot Gordon, Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Hitchcock (Randy Sherman), Srikanth Bondada (BabeRuth), Switchblade (Jack C.), Ocean Spray, Mojo, Jig, Rembrandt, Slugger FNGs: None COUNT: 13 WARMUP: quick DC stretches. THE THANG: around the stadium, your way. Lots of Pax and 2.0’s going inContinue reading “Stadium Stairs, back to school edition!”
Tuesday run around the stadium
AO: backblasts Q: Dick Clark PAX: Fred Kelly (Grassy Knoll) FNGs: None COUNT: 2 WARMUP: stretch OYO THE THANG: 4-ish miles up and down the Washington Road and Broadmead Lane area. Beautiful! MARY: no time for that! ANNOUNCEMENTS: run Ragnar! COT: thankful for brothers on a mellow August morning!