WARMUP: We did a running warmup to the colosseum where we is Lt. Dan’s and toy soldiers along the way. THE THANG: At the Colosseum parking lot we did stars with one exercise in the middle and 4 corners returning to the center after each exercise. Round one center was jump squats Round 2 was […]
WARMUP: Arm circles front back Imperial walkers Hillbilly walkers Windmills Cherry pickers THE THANG: Crazy eights at the fountain 8 squats 8 squat thrust 8 merkins 8 Bomb jacks 8 plank jacks 8 squat thrust 8 squat 8 8count bodybuilders Pyramid at the hotbox 16, 12, 8, 4 reps at each level up ramp then […]
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: route explained THE THANG: route ran ANNOUNCEMENTS: 9/11 convergence, bethel next Tuesday, read newsletter COT: 1 Corinthians 10:13 No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide […]
WARMUP: seal jacks, ssh, honeymooners, cp, mnc, merkins THE THANG: dora at library 100 ww2 200 big boys 300 gas pumpers Mosey to Fountain – partner up again Sprints 4 burpees Parter does flutterkicks (switch) (3 burpees) 2 burpees 1 burpee 4 corners Bear crawl corner to corner – 25 merkins, 25 squats, 25 v […]
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: Get geared up THE THANG: Trash pick up on Marine Dr. MARY: ANNOUNCEMENTS: COT:
WARMUP: ssh; IW; HW; Cherry pickers; Wind Mills THE THANG: mosey to Fountain Black Jack – erkins and Superman’s Partner up- run opposite around fountain park Each time you cross do 5 burpees, then run again and do four them three… Mosey to Box and karaoke to the top. Partner up P1 runs to […]
WARMUP: Talked about the history of this AO including the different locations and site Q lineage. I also pointed out some of the great run route options. Being that this AO began on Veterans Day 2016 and began as a run/boot AO, that’s what we did. THE THANG: We moseyed over to the Veterans Memorial […]
WARMUP: X15Alternating Under knee claps X15Alternating Reaching knee taps X15Hillbilly walkers X15Imperial walker squats X15Prayer squats X15Cross body Reaching knee taps left then right THE THANG: Mosey to playground parking lot 4 rounds of 4 crnrs 10,20,30,40 Jumping jack Toe taps Single arm Mtn climbers left then right Air squat jump jack Alternating High knee […]