Loveboat and MASH gathered on a cool, dry morning for a Dawghouse beatdown. Warm-o-rama: Mosey’d to courtyard; did Side-straddle hops, Hillbillies, Penny pickers and windmills. Thang: Simple circuit of 5 exercises and a lap around Pickup and Dropoff road, repeato, repeato until time is called: 10x Hand-release merkins 10x Side-plank pushups (5 each […]
Author: Bob Symanski
Power of 10
Three pax gathered on Monday morning, Sept 19, 2022 for a Kettlebell workout: Buck, Cowbell, and yhc M*A*S*H. Warm-o-rama consisted of orienting the pax to 4 exercise stations on the corners of the Jay M Robinson parking lot: mosey to first corner for 10 SSHs in-cadence; mosey to second corner for 10 Squats; mosey to […]
Keeping home fires burning
Four pax gathered on a Pre-Blue Ridge Relay Friday to maintain our quotidian task while those brave BRR souls faced their special challenge. Applause to Buck, Liquid Courage, and Yellowcake for joining yhc M*A*S*H. Warm-o-rama: 20 x SSHs; 10 x Penny Pickers (slow); hamstring stretching R & L & Center; reach for sky and […]
Ladders and Chutes
Six pax posted for a 5:30 am pain-tathelon at the Dawghouse on Wednesday, August 17: Buck, Liquid Courage, Loveboat, Talledega, Uecker, and MASH. Warm-o—rama 12 Side-straddle hops, 12 Penny pickers, Arm circles, and Mosey to retrieve 1 Cinderblock ea. for the Thang. Thang Starting at lower side (thus, starting uphill), six exercise stations were established, […]
ABCs Wide World of Exicon
Five Pax gathered on Friday 7/22/22: Buck, Liquid Courage, Talledega, Loveboat, and M*A*S*H. Felt like 75 degrees, 300 % humidity and no breeze – perfect weather! Warm-o-rama: 10 ea. SSHs, 10 Penny pickers (Abe Vigoda style), and arm circles. Mos-E-rama (in not-so-alphabetical order: D: Mosey to J. M. Robinson front courtyard for 3×10 rep. Dips […]
More pax in-motion
Seven Pax gathered on Wednesday 7/6/22, a good crowd for a holiday week: Buck, Liquid Courage, Sir Topham Hatt, Talledega, Loveboat, Yellowcake, and M*AS*H. Silky weather, about 75 degrees, humid as all-get-out so it was hard to cool off. Warm-o-rama: 12 ea. SSHs and Penny pickers. Mosey to retrieve cinderblocks and return to Turn 1 […]
Pax in Perpetual Motion
Four Pax gathered on YHC’s 3rd Q of the week on Friday 6/24/22: Hokie Pokie, Loveboat, Yellowcake, and M*AS*H. Perfect weather, about 70 degrees, slight breeze, light humidity. Warm-o-rama: Mosey to a far corner of the parking lot where we engaged in 10 ea. SSHs, Squat thrusts, Penny pickers. Immediately and without pause, mosey to […]
Summertime Blues
Four Pax gathered on the second day of Summer while the sun rises early and the temperature had little time to rise at all. Loveboat, Shot-rock, Uecker, and M*AS*H. Warm-o-rama: Mosey about the parking lot with some quadrophenia mixed in; SSHs, Penny pickers, Phelpses. Thang: Exercise stations configured in a center-and-four-corners format. Round 1 8 […]
Defying gravity
Kettlebells Date: 6/20/22 Pax: @Buck, @Hokie Pokie, @Liquid Courage @MASH FNG: 0 Q: @MASH Count: 4 Warm-o-rama: SSHs, Hillbillies, Penny pickers, arm waves and circles. Thang: Set 1: Repeato 3x 15x Tricep extensions 15x Curls 15x Upright rows 50x LBCs Set 2: Repeato 3x 15x Overhead presses 15x Squats 15x Lawnmower pulls L&R 50x RBCs Set 3: Repeato […]
Riverboat M*A*S*H
Backblast Date:5/25/22 Pax: JD, Talledega, Loveboat, Uecker, Liquid Courage, Buck, MASH FNG: 0 Count: 7 Q: MASH AO: Dawghouse; JM Robinson High School Warm-o-rama: mosey around parking lot, various footwork; circle up for Talledega led Motivator (counting down from 5), Penny pickers, arm circles. Thang: A 3.5″ cube was constructed, each side labelled with a […]