Flippin’ Awesome

YHC was excited to celebrate my 42.5 year birthday with the pax at DETENTION.  Hadn’t really celebrated half birthdays in the past, but it was a fun idea, so I went with it.  After the pax returned my stolen cones, there was a disclaimer and we were off. WARMUP SSH x 5 IW x 9…

Bank Heist Training

Disclaimer Mosey Warmup to Bank (SSH x25, IW x20, GM x10) Bank Heist training, partner up P1:  Run around bank, 5 vault breakers (aka. star jumps) in drive-thru, flapjack P2:  Exercises:  Low Body Ex.,  Chest Ex.,  Low Body Ex.,  Chest Ex.,  Low Body Ex. Mosey with partner to back parking Cumulative 50-100-200 P1:  Run down…

Audible

13 PAX for a magical day at Detention.  1 for Pre-Run (if you count running around the track setting out cones as a pre-run … I do).  For months VHS has been whispering “Winter Is Coming” during workouts and now it is finally here… sort of.  Surprisingly no FNGs for 40 degrees at West Millbrook…

The 4 X 100

What a beautiful morning in the gloom today.  Temperature at 60 degrees and low humidity is uncommon for this time of the year in this part of the country.  We will take this blessing anytime….Thank you, God.  A pack of 23 showed up this morning for Detention.  Epoxy brought his clown car full of F3…