WARMUP: Stretchy, Stretch, Stretch, Stretch THE THANG: 5 stations, 5 rounds, 50 yd sprint timing intervals b/n stations – Bicep Curls – 20# sb or 30# ruck, 10 reps 50 yd sprint Ground to Sky – 40# sb or 45# ruck, 10 reps 50 yd sprint OH Press – 60# sb, 10 reps 50 yd […]
WARMUP: 10 reps IC SSH MNC windmills cherry pickers calf raises THE THANG: mosey to main st- 10 burpees, lunges, Freddy merc’s, and merkins. mosey back to west parking lot for 20 reps of previous exercises. DORA-one partner runs around the island while the other works to complete 100-carolina dry docks 200-‘merican hammers 300-monkey humpers […]
WARMUP: RUCK!!! THE THANG: RUCK!!! MARY: ANNOUNCEMENTS: newsletter COT: Praise for @pawpaw 21st Anniversary!
WARMUP: 25 in cadence SSH MNC LSS Cherry Pickers 10 OHC THE THANG: Mosey to Family Dollar DICE of Death; everyone exercise time component 1PAX run the parking lot 4 rounds (@sparky determined that the dice were loaded! ;-)) Mosey to the coupon pile behind the shopping center…”Select Wisely” instructions were given and ignored. Placed […]
Before the workout began our DR visitor was welcomed and the mumblechatter began. The disclaimer was give and we warmed up with: 15 Side Straddle Hops IC 10 Low Slow Squats IC 15 Imperial Walkers IC 10 Windmills IC Moseyed to side lot with wooden benches. All these exercises were done OYO: 7 Derkins 14 […]
WARMUP: Mosey to the benches and hit the basics to get warm THE THANG: Bench work with urkins, durkins, dips, and step ups; Mosey to York Road Elementary upper traffic oval. do 1 each of the following with a lap after each: merkins, dips, urkins, durkins, squats, CDDs, wide arm, merkins, diamond merkins, overhead claps. […]
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: https://youtu.be/Dllad4xDY8A
WARMUP: THE THANG: Low slow squats, Moroccan nightclubs, tempo merkins, cherry pickers, merkins- all 10x IC Just for Z- 10 IC monkey humpers and 10 IC lonely cowboys Mosey to York Road to use their parking lot loop for Dora 1, 2, 3. With merkins, LBCs, and squats Mosey to Audubon Dr to use their […]
WARMUP: The Usual – SSH, Windmills, Imperial Walkers, Hillbilly Walkers THE THANG: Mosey to the bottom of the hill at the Facility services center for Sevens – Hand release Merkins at the bottom, squats at the top. Mosey to the coupon pile behind the Rawlison Crossing shopping center. Grab a coupon for a 10-15-10 pyramid […]
WARMUP: Stretch Cherry Pickers – 10 Windmills – 10 Hillbilly Walkers – 15 Merkins – 10 OYO Imperial Walkers – 15 SSH – Side Saddle Hop – 20 Little Baby Circles – 30 American Hammers – 10 THE THANG: Mosey to West Parking Lot of ATC Divide PAC’s Into Teams of 2. Work through corners […]