Old Town Throw Down

It started with a quick mosey to Fountain Park and then, in a fast cadence x 5- Wide arm merkin, plank jack, diamond merkin, mountain climbers Repeat, but x 10. Board of pain- Each lap around fountain park was a little bit different, but the structure was the same. Locomotor movement broken up by 10 […]

Odom CoQ!

WARMUP: Schrute: SSH × 20 MNC × 20 Windmill x 20 Low Slow Squat x 20 Merkin x 10 CDD x 10 THE THANG: Mosey to Hot Box At every intersection, 10 squats Stairway to heaven: Go Up Stairs to the top, 50 squats, come down other stairs, 50 merkins Follow with 40 squats, 40 […]

We had a visit from Corporate

WARMUP: Italian Night Clubs, Imperial Walkers, Hillbilly Walkers THE THANG: Moseyed down to First Christian Church. used the driveway for some Dora 123. 100 merkins, 200 squats, 300 LBC. Returned back down Curtis St. in front of Northside Baptist we did a burpee in each parking spot along the curb. We then made use of […]

THE Iron Academy

WARMUP: -Big arm circles, Cherry pickers, Baby arm circles Windmills, and SSH THE THANG: Circle up 1 – 4 Sets Tri-ext -Chest press, Curls, John deers To the wall 20-15-10 – Shoulder-Knees-Toes -Lunges and Around the world Circle up 2- 8 Sets – Rinse and repeat Parking spaces/Mosey -Set 1- Haloes, Ribbons, Skull crushers, Big […]

The Dana

WARMUP: ssh, MNC, imperials and hillbilly’s THE THANG:  Today marks two years since my sister Dana has passed away and instead of mourning the loss I wanted to celebrate her life. I shared some fun facts and bragged about how kind and selfless she was. Pac-Man wouldn’t have made it out of the maze without […]

9/11 Convergence

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 […]

What are/is the?

WARMUP: IC: WM CP IW HW MNC ST GS THE THANG: We moseyed to the rock pile near Dave Lyle inside tech park. There we discussed the creedo, mission statement and 3 of the 5 core principles. YHC touched on things that I think these 3 principles tentacle outside just a 45 min or 60 […]