Free Fitness Movement. All you need to do is show up!
With Layo away in Never Never Land playing dress up and riding flying elephants, we brought in a ringer to help co-lead. Introducing John Combs, ya know… the guy that set off to hike the AT in the spring, ate a butt load of cookies, and came back with a rocking beard, haven’t met him yet? get on it ASAP. The thing is… when you bring in a ringer to help you, they kick your butt with a hella hard workout.
World Takeover. World Fu*king Takeover Bro.
Yeah, so that happened today. Still not sure what we are talking about? Read about it here, and then go and tell all of your friends. Better yet show your friends what it’s all about, bring them to the next workout.
In Philly we showed the love to these two new tribes by doing what we do best, hugging those around us, spreading the community in our city and by working out hard on the steps. The workout was a pretty straightforward one (well it was until Dan tried to confuse us all). Two groups, one running on the steps and the other running the lower loop. When you hear the bell find a partner, if you are on the stairs you do 3 London Bridge is Falling Down (Bojans) and if you are on the loop you Get High (hoistees). Then its time to switch, stair group to the loop and loop group to the stairs. 35 mins on the clock and off we went. Great work today, Philly. Keep kicking ass & takin’ names. See you FRIDAY 6:25am Lemon Hill
July 4, 1776 – ya know the day, the day the Declaration of Independence was signed… you know HBD America. But do you know what happened on July 3, 1776? It was a Wednesday and so naturally all of our founding fathers gathered in front of Independence Hall to hug it out and get their sweat on. Dan and I went digging and found a copy of their pre-independence workout and recreated it for you this morning.
This morning something magical happened. We had a band play on the steps this morning. Not just any band, but Lou Klein’s rocking amazing band (A Major Triad). They brought their A game this AM, as I’m sure they do every time they play and we rocked out, HARD. Having loud music makes the workout harder, I always find myself pushing harder and moving faster with the faster music. Thank you A Major Triad for bringing IT this morning!
This morning had weather, but enough about how hot it’s been in Philly. This morning also had (more importantly) amazing people who showed up to the steps to get in a few hugs and sweat their faces off. It was a wheelie fun Wednesday, and not just because we did wheelbarrows.
The Workout: we ran the loop around the stairs, at the top you find a partner and leap frog (ribbit) across the top, at the bottom grab a different partner and wheelbarrow across the bottom switching partners halfway. The goal: see how many reps you can do. Put 35 mins on the clock and GO! At the end we did an all out burnout, but before you can sprint you have to do squats… how many squats, you ask? # of loops done during the workout = # of squats.
It was a bright and sunny side up kind of morning here in Philly.
Today with temperatures perfect for racing we ran for PRs on the Hill. I personally love PR day, a day when we get to test all the hard work we’ve been putting in over the last month and the only person I have to worry about racing is myself. After a pretty sloppy “Ready, Set, Go” from yours truly, they were off scrambling up Lemon Hill and on their way to race 4K. You all crushed it this AM, way to get after it and push yourselves to your max.
It was a hot and sticky one this morning and we aren’t just talking about the mashed potato/Ed Rendell bounce.
After our suicide warm up on the steps we went right into a Fire Drill workout. Up and down the steps and when you hear the whistle – 5 squats and when you hear the noise of a baby seal dying (poorly played vuvuzela) – 5 pushups. Put 35 minutes on the clock and we got to sweating.