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 […]
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: […]
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. […]
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