WARMUP: 10 count stretch to right, left, middle followed by 20 IC SSH’s THE THANG: Quick mosey to field using ramp then had pax take a stair. Clave Raises IC 20 then ramp run. Rinse and repeat 15 then 10. Mosey pax to far side field to 50 yard line where we partnered for 25 […]
WARMUP: THE THANG: 4 miles down cherry to herlong and back MARY: ANNOUNCEMENTS: COT:
WARMUP: stretchy stretch stretch stretch THE THANG: 5 stations, 5 rounds, 50 yd sprint 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 sprint […]
CoQ action with plenty of arms, including coupon work, and a couple months at the original AO of The Rock Region. Only a couple more times to enjoy this spot before the AO moves to City Hall for the next era of The Patriot (starting April 1 @ 0700).
WARMUP: SSH, MMN, Cherry pickers, windmills, imperial walkers THE THANG: Sousa led the first half with some sevens work dedicated to the seven habits of highly successful people followed by some Dora 1,2,3 partner work. Some moseying around too! JAG took the second half with some brick work (arms) and some moseying to the tennis […]
WARMUP: Knee/ankle rotations Trunk rotations Neck rotations Arm circles Run in place -punch to front -punch to sky SSH STRETCHES: chest Tricep Upper back Frog Hip and back Abdominals THE THANG: 1st island -wide merkins -merkins -diamond merkins Lunge to next island -squat -donkey kicks -imperial walkers Butt kicks to next island -hello dollies -flutter […]
WARMUP: stretched THE THANG: push-ups,burpees,lbc’s,Freddy mercurys, v ups, dying cockroaches,squats, and more MARY: ANNOUNCEMENTS: Bethel meal, dam2dam, rooster, and others COT:we did it
Seven went back to basics this morning at The Patriot. Here’s what we did: 10 Low Slow Squats (IC) 15 Side Straddle Hops (IC) 15 Seal Jacks (IC) 10 Imperial Walkers (IC) Mosey to the football field DORA – 100 Merkins, 200 Squats, 300 LBCs (timing mechanism was the short side of the track) 10 […]
WARMUP: windmills and a short mosey THE THANG: Dads birthday was today. Dad loved cows and sports. Favorite teams. Jazz, Raiders, Yankees, Utes. How 22 pertains to the Utah Football team Christmas 2020 Ty Jordan died of an accidental self inflicted gunshot wound. He wore number 22. His high school teammate Aaron Lowe who came […]
While looking through slack last night, I saw Reborns post and while reviewing the safety portion, I went through the DICCs safety to start. Disclaimer, Cell phone with one pax, and asked if any PAX were CPR certified. Walker and myself were once certified. With recent events with Cardinal, it leads me to believe we […]