Cindy Fun Saturday

WARMUP: SSH, L Over R, R over L, Cherry Pickers, R arm across, L arm across, mosey to hot box THE THANG: Grab a Cindy, Arms Cindy Press x 10 Cindy Triceps ext x 10 Cindy Curls x 10 Cindy Swings x 10 Legs Cindy Squats x 10 Cindy Lunges x 10each leg Cindy Jack […]

Chest Day!

WARMUP: Winchester took the first 30 w warmup. Highlight was a mini chest shred up and down. We should’ve known! THE THANG: Winchester took us to South State and put it on us after sharing an awesome Bible Verse and words. Pistol Merkin Ladder. 15 merkins run the loop 14 merkins run the loop Down […]

Wings and Things

WARMUP: Disclaimer give and warmed up with 1 Doz. Windmills IC 1 Doz. Low Slow Squats IC 1 Doz. Moroccan Nightclubs IC 1 Doz. Cherry Pickers IC THE THANG: We moseyed over to Fountain Park for some of Anchor Bar’s Famous Chicken Wings. We did three rounds, each pax picking their poison from: – Flying […]

Boot scootin’ beatdown

WARMUP: side straddle hops THE THANG: We took off across the street. We did a round of Jack Webbs before partnering up for some Dora. 1 partner ran with 2 10lb sandbags while other did exercises (200 CCD, 300 squats, 400 lbcs). we then moseyed across the street to the mini hot box for a […]

boiler room

WARMUP: imperial walkers, SSH, morroccan night clubs, etc. THE THANG: -mosey to the “boiler room” for a few rounds of alternating 10 count wall sits and wall balls. -mosey to amphitheater for tiered erkins going up and derkins coming down, step ups going up and squats going down, 100 flutter kicks at bottom. -mosey to […]

America! The shorts

WARMUP: JAG led the pledge. Sousa warmup SSH Two kinds of walker and some windmills THE THANG: Sousa Q mosey to side wall of the building for peoples chair passing of merkins. Sets of 5,10,15 Mosey around the back to the amphitheater for some Dora 1,2,3 (step-ups, dips, squats) Mosey to Fountain park for Sparky […]

Don’t forget to dry your shoes

WARMUP: Moroccan Calf Raises Imperial Walkers SSH Low Slow Merkins Shoulder Stretch Arm Across L&R Lunge Stretch L&R THE THANG: Sally: Level Up at amphitheater 5 reps each, do first level, bear crawl up, mosey downstairs, then do first level and second level… and so on Dips LBC Squats Overhead Claps Leg raise Seal claps […]

Stayed dry? So did we. You should have come!

WARMUP: SSH Moroccan night clubs Tempo merkins Imperial walkers Hillbilly walkers Low slow squats THE THANG: Al got us started. Warmup SSH Moroccan night clubs Tempo merkins Imperial walkers Hillbilly walkers Low slow squats THE THANG: Al got us started Mosey to parking deck below city hall 1 Squat: 2 Forward Lunges, next 2 Squats: […]

Shovel Flag Hand-Off at The (New) Patriot

WARMUP: SSHs for Catfish, Windmills, Stretch, and mosey to Amphitheater THE THANG: Peach took the first leg of our tri-Q adventure this morning. With some grumbles from those who posted at Petra yesterday (apparently PacMan smoked their shoulders), we got to work with a series of Derkins, Erkins, and Dips; with shampoo for added effect. […]