Run at the veteran
WARMUP: none THE THANG: Run down white street to 72 then back in black street then do the Jag loop. MARY: ANNOUNCEMENTS: read news letter Feed the men’s shelter is coming up in two weeks. COT:
Category: backblasts
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 […]
Drag Mama to the track
WARMUP: THE THANG: Mama joined us so we went AWOL to Sullivan Track Workout 100 800 200 400 1600 100 800 Cool down 400 MARY: ANNOUNCEMENTS: COT:
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 […]
Constitution Revolution
WARMUP: THE THANG: Went to Cherry turned L, L on constitution, L on herlong, L on highway 5 to COT MARY: ANNOUNCEMENTS: COT:
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 […]
Burpees, push ups and things that suck
WARMUP: stretched THE THANG: burpees, push-ups, overhead claps, circles MARY: ANNOUNCEMENTS: COT:
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:
Muggy Wall Street
ran that way – 5 mile loop, rucked the other way 2-3 mile loop