Author: David Whitfield

The Racetrack warm-ups

PAX: Double Check, Deck the Hollis, Umbrella, Every Body Hurts (FNG – Athens, GA), Carrot (Knoxville F3/Japan), Penny Loafers, Dinger, Edible Arrangements, Black Widow, Offshore (QIC)

Here’s how it went down: Disclaimer was given and emphasis given surrounding the PAX observing light poles and their stubborn means of moving after @greasetrap’s confrontation last week.

WAR: Mosey up to Hill Center parking lot: SSH x 20, Willie Mays x 10, Good monrings x 10, Imperial Walkers x 10, Baby Arm Circles x 10 both ways, Overhead Press x 10, 4 count Merkins x 10

Thang: Mosey to parking garage stairwell to partake in 7s (jump squats and Atomic Merkins), Mosey around Hill Center to find adequate handrails to complete Rows 3 sets x 15, Mosey to Uncle Julio’s outdoor seating area to find the walls to complete 3 sets of Irkins (10), Dirkins (15), Dips (20), Mosey then continued around the Hill Center and back to Racetrack parking lot to fined Mary.

Mary: Flutter Kicks x 30, LBCs x 20, American Hammers x 20, Low Plank for 1 min, Cherry Pickers x 30, ending with Good Mornings x 10.

3 PAX (Blackwiddow, Umbrella, & Offshore (QIC) braved the rain, thunder and lightening to get a little better at the racetrack today.

Warm-up – drive up to parking deck to shake off the water

SSHx15, baby arms x 10, Imperial Walkers x 15, air presses x 10, squats x 10, willie mays x 10, good mornings.

Thang –

• sevens up the parking deck (burpies and jump squats) alternating floors (i.e., 6 on floor 6, 5 on 5, etc.).
• parking deck run starting on first floor – run on straight ramp – 10 merkins at end. Backwards run up slanted ramp wiht 10 merkins at end. Up 6 floors then down alternating lunges x10 each leg for merkins
• brief mosey to end of parking deck to do wall push-ups x 10 in honor of Grisham
• end with mary – flutter kicks x 30, LBCs x 30, Imperial Walkers x 20, Hillbillies x 20, WW1s x 15, American Hammers x 30, high plank 1 min, low plank 1 min.

Thanks for the few, the proud and the brave this morning throughout the downpour.

 

7 Pax brought in the new year at the racetrack this morning with a pleasant 45 degree morning to bring in the new year with a murph tribute workout.

PAX: Blackwidow, Boone’s Farm, Tampalibra, Double Check, Umbrella, Dr. Smart, Offshore (QIC).

Warm-ups – 1 mile mosey, SSH x 10, baby arm circles x 10, willy mays x 10, seal claps x 10, air press x 10, squats x 10, good mornings x 10

Thang: Complete the murph consisting of 10 rounds of 10 pull-ups, 20 push-ups, and 30 squats. First five rounds  consisted of 1 lap between sets around the racetrack inner loop (0.2 miles).

Mary: Flutter kicks x 30, American Hammers x 20, Supermans x 10, LBC x 10.

Great work by the PAX getting the 2019 Racetrack kicked off right.

PAX: CCR, Blackwiddow, Olan Mills, Yard Sale, Vegiemite, Skinny Jeans, Red Bag, Big Bang, Eboli, Joey Fresh Water (FNG), Venus, Bow Flex, Dr. Smart, Offshore (QIC).

WOR: SSH x 10, Willie Mays Hayes x 10, baby arm circles x 10 (both ways), overhead press x 10, good mornings x 10, squats x 10 and seal claps x 10.

Thang: The PAX participated in a hump day murph day at the racetrack with a quick half mile mosey to get started. Everyone grabbed a partner and preceded to attack the murph by completing 10 sets of 10 pull ups, 20 merkins, 30 squats with a lap around the racetrack between sets until the PAX completed the 2 mile run then finished off the remaining sets to complete the hump day murph.

Mary: Flutter Kicks x 30, LBCs x 20, Alabama Prom Dates x 10, good mornings x 10, imperial walkers x 10, american hammers x 20.

 

Summer Tribute

6.13.18 -The racetrack – conditions 73 degrees and clear.

PAX of 8: Olan Mills, Big Bang, Ebola, Twinkle, Canary, Blackwiddow, Tinder (FNG via Offshore & Canary) and Offshore (QIC).

The PAX took a quick mosey up the hill to the parking garage for some warm ups after the disclaimer is given. SSHx10, goodmornings x10, willie mays x10, baby arm circles both ways x 10, 10 merkins, squats x10 all in cadence.

The PAX then paid tribute to the Summer through a convergence of cardio and strength highlighting the 6 story parking garage as a venue. Each set began by running six flights and checking out of stairwell with 5 burpies to then run the parking deck and down the adjacent stairwell and back. To then enter the stairwell each PAX completed an exercise to then enter back into the stairwell and dog days of summer.

S – squats x 25

U- carolina dry docs x 20

M – merkins x 20

M – diamond merkins x 20

E – lunges x 20 (each leg)

R – sprints 75 yards x 4

A quick mosey back to the race track provided the PAX the opportunity to get 2 sets of 10 pull ups before heading back to the parking lot to finish with some Mary.

Mary – AIC flutter kicks x 30, alabama prom dates x 10, alternating shoulder taps x 10 each arm, low plan for 30 seconds, 10 merkins, and American Hammers x 30.

PAX: Dr. Smart, Edible Arrangements, Old Hickory, Life Champ, Private Sandman, Umbrella, Venus, Black widow, Vegimite, Offshore

QIC: Offshore

10 PAX showed up for a balmy 62 degree morning just beating out the rain. The PAX began to think spring might actually be coming.

Disclaimer given and a quick 1 mile mosey to get the morning started.

WoR (all IC)

SSH X10

Baby arm circles X 10 both ways

Seal Claps X 10

Arm Presses X 10

Willy Mays Hays X 10

Good mornings X 10

Thang – PAX completed the Murph – 100 pullups, 200 push ups, 300 squats plus 2 mile run (1 mile warm up and 1 mile cool down).

Mary – WW1s X 20, American Hammers x 20

 

5 PAX (Numb Tucks, Black Widow, Harvey Updike, Deck the Hollis, & Offshore (QIC) braved the 38 degree rainy racetrack this morning to enjoy an Olympic themed workout.

Warm-ups – Mosey from the racetrack to the parking garage to formally disclaim any liability and quickly move into the pre-olympic burn.

SSH x 15

LBAC x 10 & reverse

Willie Mays x 10

Overhead arm press x 10

Seal Claps x 10

Buttkickers x 10

High Knees x 10

Good mornings x 10

Thang

In true Olympic fashion, the PAX completed the following x 25 and ran the parking deck up 6 flights of stairs back across top and down between each workout.

O – Overhead/Wall Merkins

L- Lunge across bottom parking deck

Y – BurpYes

M – Merkins

P – Plank Jacks

I – Irkins

C – Clerkins

S – Squat Jumps

For those that finished flutter kicks awaited x 30, LBCs x 30, WWIIs x 15. The PAX then Moseyed back to the Racetrack completing the Olympic beat down and capturing 3 miles of Cardo between the pre- and post-Mosey and stairs.

 

 

A PAX of 8 challenged the cold start at a mere 15 degrees this morning to get the racetrack kicked off right for 2018. Dr. Smart, Black Widow, Too Tall, Harvey Updike, Veggie Mite, Umbrella, Olan Mills, & Offshore (Q) started off the new year with the Murph challenge.

The PAX made a quick mozy down Maryland Way to get the blood pumping for the first 1.0 piece of the Murph. Some of the PAX may have thought the cold got to the Q and confused the racetrack for smokeboots. The PAX then gathered on the racetrack to continue the defrosting process. SSHx10, BACx10 then reverse, Willie Mays Hays x 10, Michael Phelps x 10, & squats x10 all in cadence.

At this point the real work began, the PAX partnered off to attack the Murph of 100 pull ups, 200 merkins, & 300 squats in sets of 10, 20, 30. At this point the Q still frozen from Monday’s convergence had to remove the additional layers that were not needed after Monday’s frost bitten experience. The PAX completed 7 to 8 sets of the Murph before continuing the Mozy back down Maryland way for the remaining 1.0. The PAX then cooled down with flutter kicks x 30, American Hammers x 10, and Maria Carries x 10. Umbrella graced the group with a wonderful and much appreciated coffeeteria to round out the morning.