Hog and Coyote 2023

We had a great time for the 2023 Hog and Coyote CSAUP. many miles were covered. The shorter distance was about 16 mi and some folks traveled as far as a marathon on a bike. It was great to see all the teamwork out there. The pain stations were great and had many innovative ideas […]

Set the ALARM for 4 Cornern

WARMUP: stretches – seal jacks, cherry pickers, THE THANG: Popeyes A (overhead claps, shoulder taps, wide arm mericans, Cdry docks) CFA L (lt dans, LS squats, calf raises, boom jacks) Bojangles A (big boy, Freddy M, flutters [called by Parkay!] LBC) Wendy’s R ( Reverse Crunch, Ranger M, Rosalita and Random exercise [Ballerina squat called […]

Memorial Day Murph

On June 27, 2005, Navy Lt. Michael P. Murphy took part in Operation Red Wings as the leader of a special reconnaissance team. With him were three fellow SEALs: Petty Officer 2nd Class Danny Dietz, Petty Officer 2nd Class Matthew Axelson and Petty Officer 2nd Class Marcus Luttrell. The following day, the four men were […]

Cinco de Mayo Sombrero Beatdown

WARMUP: MNC, SSH, Cherry Pickers and windmills THE THANG: 8 stations in the shape of a sombrero. First loop was 5 burpees at each station. Next loop was 10 Big Boys. Lastly, 15 Merkins. It was just under a third of a mile for each loop. Rinse and repeat. Total: 80 burpees, 160 Big Boys […]

No greater love

John 15:13 – there is no greater love than this: to lay down ones life for his friends Jesus spoke this in the context of dying on the cross but it also applies to living for something greater than yourself. You may be willing to die for something or someone but are you willing to […]

Shovel Flag Hand-Off at The (New) Patriot

WARMUP: SSHs for Catfish, Windmills, Stretch, and mosey to Amphitheater THE THANG: Peach took the first leg of our tri-Q adventure this morning. With some grumbles from those who posted at Petra yesterday (apparently PacMan smoked their shoulders), we got to work with a series of Derkins, Erkins, and Dips; with shampoo for added effect. […]

Pre-200 Leg 2

WARMUP: THE THANG: Down main to Food Lion L towards Anderson, L on Anderson, R on Springdale, L towards York tech, straight all the way to Manchester, Circle Manchester and return in reverse MARY: ANNOUNCEMENTS: COT: