7 for a 4+ mile high tempo tour around the greater Koka Booth region. The tour consisted of hill repeats, burpees, squats, some core exercises and an indian run. MIAGD

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Norwegian 4×4 in the books. 5-star effort by all. 4.5m covered with some nice elevation change as we raced around Avenue of Estates and Richelieu loops. Heart rates were elevated and then de-elevated. VO2 Max gains were made. Heckuva start to the week… MIAGD!

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Site Qs along with the flag were on spring break. We started out with jog down the greenway Indian run style. Next we ran up the hills and under the Kildaire bridge with merkins at the top of each side.

Mosey to Ritter Park for some abs and arms. A few pull-ups there as well.

8 mins left and a mile from the location the flag is typically posted so hustle back for a have a nice day.

Coffee was not had but pollen washing is needed. Astro did not attend.

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Started off “promptly” at 0530. Warmup to the hill. Hill repeats with merkins at top and bottom. Indian run up the hill then around the lake and then up the hill to the parking lot, stopping for core exercises along the way. Made use of the “oval” for intervals at varying paces. There were some announcements too. MIAGD.

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Rain? What rain? I cannot begin to tell you how disappointed I was to get up this morning and see dry ground outside. I was so looking forward to moist and gloomy workout! Ah well…

After a quick 5 core values quiz, a discussion about my opinion on gloves during warm weather, and the pledge, we got moving with a trot to the upper lot. Once there, we played a quick game of “where the F is that food service truck going” while executing a fairly standard B-A-B warmup.

Thang 1: A loop that included BOTH sets of stairs, and the elevated walkway. WME’s on the Elevated section, WWII’s at the top of one set of stairs, Body Weight rows behind the fountain, “Logo Removers” at the top of the other stairs. We did this for approximately 20 minutes.

Thang 2: Legstravaganza. A quick set of 20 calf raises on the stairs, then over to the turf for Single leg step downs (10 each leg), 10 proper deep squats, single leg reverse lunges (10 each leg). After that warmup, we got 20 more calf raises followed by a full set of Lt Dan on the turf. With a minute remaining, we did calf raises/Biner Hops until time ran out!

Announcements: Highland Games and SCary Picnic coming up and deviously planned for while YHC is out of town. Travis Manion next week at FMJ.

YHC closed out with a brief leadership thought for the day; Fault vs Responsibility.

Fault focuses on who is to blame, but does not present a path forward. Responsibility focuses on the path forward. As leaders, it is most important to focus on responsibility. Be responsible! One example used this morning is if you wake up in the tomorrow to find someone has left a baby on your doorstep, that’s not your fault. What happens next however, IS your responsibility.

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2 for EC. 10 for ME.

YHC brought traveling coupons, a 50# sandbag and 25# kettlebell, which made it 3 miles rotating through the pax. A few pitstops to change out coupons and get in some merkins.

We ventured into Ave of Estates and ran the entrance hill while swapping out for squats with the bag and overhead extensiona with the bell.

Back to the flag for some Mary. Boat Canoe was a fan favorite.

Rain held off for a beautiful morning to lead these HIMs.

Still room for the All-Star Special challenge tomorrow…

MIAGD!

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Great morning at Krypto joined by a strong father/son combo passing through from Charlottesville. Quick glance at Jr and I knew he was ready to roll so off we went for intervals on Regency parkway (borrowed from Enhancements) then back to Thee Avenue for 7s. Disorganized Indian run down the hill with a fun run back to flag for a ring of fire (Francois eventually figured it out). Appreciate the opportunity to lead this group. Prayers and gratitude for family members hitting new milestones. MIAGD!

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Just a regular Monday at Kryptonite with the standard Krypto Pax and a top notch high tempo Q!

Moseyed up to the Chiesi building for thang 1…four corners with a round of merkins, then round of jump squats, then round of LBCs.

Thang 2 was a long mosey to the box office.

Thang 3 was a Repeato of thang 1 but in the 9000 building parking lot.

Speed mosey back to the flag to close out right on time. 3.9ish miles covered by the YHC.

Congrats to Ambassador Term Paper for breaking his own record for oldest pax to ever post at Kryptonite at 64 years 11 months and 20 some days. Come get some @Burt Reynolds!

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5 PAX showed up for an occasionally moist workout. The beige bros abandoned us this week . Just under 4 miles were covered during this vanilla, moderately high temp bootcamp. Great fellowship and coffee afterwards as always.

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6 to kickoff my 6 years week. I had this idea since our MOAB Q in January. However the kettlebell mile was an added twist

Started off with a kettlebell mile and it was a fun as advertised. We finished it in just under an 11:30 pace according to Strava but my watch said 11:10 when it beeped at 1 mile. I’ll take it! Strong work by all.

Next I explained the 2nd thang. Impossible Mile training.
1/8 mile burpee broad jump then recovery run to start
1/8 mile lunge walk then recovery run
1/8 mile bear crawl then recovery run
1/4 mile faster paced run

We recovered to grab our bells and run them back to the flag. In honor of Nabs and Mayflower we did 10 merkins then some Freddy Mercurys to wrap it up.

Thanks for pushing it and joining in on a different style of beatdown. MIAGD!

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