WARMUP: Moroccan Calf Raises Arm Circles Tempo Merkins Supermans Lying pull OC Lunge Stretch L&R Wide Leg Stretch L&R THE THANG: Tabata Workouts with coupons – laps around Wendys in between 8 rounds of curls 4 rounds of triceps 4 rounds of shoulder press 8 rounds of misc Leg exercises (kindof…) Mosey to Wall Bring […]
WARMUP: one mile of the track THE THANG: one mile of 100s, one mile of 200s, one mile of 300s, cooldown mile MARY: stood up again ANNOUNCEMENTS: donut dash, Bethel COT: what happens there stays there
WARMUP: Whitney fought the cotter and unfartsacked himself for a Q where he is the former site Q. He did a great job. We picked up bells and lifted them around. I am writing this for him as he is not on slack. THE THANG: MARY: ANNOUNCEMENTS: COT:
Thank you to the 14 other PAX who showed up to Miracle Mile on this beautiful gloom to share in some great fellowship and some early morning work. It was an awesome time, and all PAX did a tremendous job. Thank you to Hillian for allowing YHC to lead this morning. WARMUP We began the […]
WARMUP: On your own. THE THANG: Walk or run out down Charlotte Avenue to Cherry Road. Across to Main Street and back to the fountain. This was about 4 miles. Loop until the end. Some cut it off short some went longer. This run creates a triangle shape. We talked about how if god is […]
WARMUP: Small disclaimer and reminder for our pax to remember the lives lost on this day. Also let the pax know about our random 3 burpee alarm that will show up throughout the workout. Tempo merkins Low Slow Squats THE THANG: Split into two groups one hit the parking deck and the other hit the […]
WARMUP: speed stretches THE THANG: tippy toe around the lake MARY: ANNOUNCEMENTS: Daily use of your guard rails gents. COT: https://f3rockhill.slack.com/files/U01NY6P4DRC/F05QQ6TQUUQ/img_1533.mov
WARMUP: cold Turkey THE THANG: We had 5 walkers, 2 bikers, and one coffee drinker MARY: ANNOUNCEMENTS: none COT:
WARMUP: Some ran and others walked and some had coffee after. We missed the regulars that were biking for pizza on this fine day. Have a great Sunday alll. THE THANG: MARY: ANNOUNCEMENTS: COT:
The Thing: Flying Merkins (New-courtesy of @Kodak and @Bill Nye) WTM? Merkins Jumping Jacks- 2ct and 4ct and 2.5ct Bear crawls with pulses Bear squats with pulses Army crawls with pulses Trenches Chugs Hops side to side Walking, Running, Football runs Marching Lawn Mower Cord punches Dying Cockroach Runs Deep knee lunges Body Isolations- Heads, […]