Stars and Abs

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 […]

building pyramids

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 […]

this is how we do it

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 […]

Washboard abs?

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 […]

Do Hard Things

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 […]

Going Retro to Honor Our Veterans

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 […]

awkward dance movements

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 […]