Unexplored Trails
After a long night of Philly sports (good Eagles win, tough Phillies loss in WS), the Q (Woody) overslept a bit and showed up the AO about 5 minutes late.…
Archives: BackBlasts
Phillies are Going to the World Series!
Inspired by the Phillies Game 5 NLCS win over the San Diego Padres (and Bryce Harper’s game winning dinger), Woody led a beatdown to honor the 2022 Philadelphia Phillies team.…
Need to Resist
Warm ups SSH – ic Michael Phelps – ic Abe Vigoda’s – ic (slow) Arm Circles / Circle Arms – ic Medium mosey Band exercises Solo Shoulder rotates from the…
The Wall
F3 principles and disclaimer given. Warm up with.. 15 Michael Phelps IC 15 Imperial Walkers IC 15 Weed Pickers IC Broga stretches. THE WALL.. 10 coupons placed in the middle…
Cowboys and Indians
F3 principles and disclaimer given. Warm up with… 10 Michael Phelps IC 10 Weed Pickers IC 10 Hillbilly Squats IC Broga stretches 20 SSH IC Indian run till all packs…
A little bit of New and Old
I took over the Arrowhead Q due to an minor injury to a fellow PAX. We didn’t find a completely new route, but found some new pieces of trail and…
Bow and Weave…mostly Weave
Woody, Foosball, Duke, Slogger, and House of Pain met for a brisk morning run. It was 46 degrees and partly cloudy with no wind. Great conditions for a run. The…
‘Big Play’ Slay The Beast
Warmup – Side Straddle Hops – Arm Circles – Circle Arms – Weed Pickers – Michael Phelps – Cadence Up Tempo Mosey to 6 Pain Stations throughout Franconia Park. 6…
What the Fartlek?!?
It had been a bit since we had a speed workout on the track at The Arrowhead, so while researching speed/interval training workouts, I was reminded of something I’d heard…
Don’t Steal the Picnic Bench
Always looking for something new at the Chieftain. The picnic tables inside the pavilion seemed like something we could work with. Realizing how giant they were when I arrived… maybe…