Miracle Mile – Had To Be There

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: LAMARs (Cousin to ALARMs) (5:20 – 5:45) A LAMAR consists of 5 stations (Parking Space For […]

Full body blow out at the Mile

WARMUP: slow mosey around the parking lot, 10 burpees THE THANG: 300+ squats, 150+ merkins, 75 dips, 150+ LBCs, 20 legs lifts, 30 flutter kicks, 20 lunges, 100 calve raises, 3 mins of SSHs. MARY: ANNOUNCEMENTS: New AO At city hall 04/01 and read your slack. COT: https://youtube.com/shorts/2HjzZAIU3E8?feature=share

No More V Card

WARMUP: Side straddle hop Imperial night walkers Moroccan nightclubs Reverse lunges Free squats Hip rotation Lateral lunges Cherry pickers Plank walk out high knees THE THANG: Mosey to Coupon Hill by Colosseum Coupon curls Carry coupon up hill Coupon squat press 11-1 1-11 Mosey to Colosseum Hill 25 Merkins Run arena hill Repeat four times […]

Mucho Exhausto

WARMUP: SSH, IW, Marrocan Night Club (11 IC) THE THANG: Had some ruckers take off. The rest went to the parking deck. Ascend the parking deck one level at a time. Each level was an exercise, hit the excercise on the way down. Ground: 25 bicycles. Level 1: 25 jump squats. Level 2: 25 diamond […]

Das Boot

WARMUP: THE THANG: 4 runners and 3 ruckers launched right at 0500 for some miles and smiles. Runners went down Herlong, left Constitution, left Cherry, left Charlotte, left North, right on Herlong back to COT for a 5.5 mile perfect boot. See Strava. Catfish led the Ruck, YHC led the Run. MARY: ANNOUNCEMENTS: COT: