Trip to the Bleachery

WARMUP: 10 IC SSH 10 IC Mt Climbers 5 Burpees 10 IC Seal Jacks 10 IC Parker Peters 5 Burpees THE THANG: Bataan Death March ( look it up) to the Bleachery x10 – Irkens, Derkins, dips and step ups. Trip around step. Shampoo for a total of 3 times Mosey around the area and […]

“Quick mosey to the top”

WARMUP: IC CPs, Windmills, IWs, HWs, Squats, Supermen, Navy SEAL Burpees THE THANG: Mosey to parking deck. Mosey up, 5 merkins every corner. Mosey down, 5 squats every corner. Quick mosey up. Mosey down, 5 CDDs every corner. Quick mosey up. Moaey down, 5 LBCs every corner. Quick mosey up. Mosey down, 5 HDs every […]

Keep the Main Thing the Main Thing

WARMUP We began the morning with the following in cadence without the bells: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Peter Parker Peters, Merkins, and 10 6-Count Burpees. THE THANG: First, we moseyed over to the amphitheater for some Irkins, Dips, Step-Ups, and Derkins in cadence (We did Regular, Wide Arm, and Diamond with […]

Count your blessing on good days and bad

Low slow squats, tempo merkins, im0erial walkers, and Beverley Hillbillies before 10 burpees. Mosey to the bars at the Y for a round of 11s with pull ups and burpees. There was no complaining. Mosey to Ceder Creek Park and pair off. One partner holds Al Gore while the other runs the length of the […]

PMS on a Monday

WARMUP: Seal Jacks IW MNC with calf raises Downward dog Runners lunge Plank PMS – while in a plank, 6 count (Peter Parker, mountain climber, shoulder tap) THE THANG: Dora 1-2-3 Derkin Leg lifts Step ups Hot Box – catch me if you can to the top (3 burpees) Partner holds a____ while you alternate […]

Schrute Sub

WARMUP: SSH; MNC; IW; walkout push-ups and some leg stretches THE THANG: mosey to hotbox Mosey to top and stop at each level and do 15 Wide Merkins and mosey back to bottom. Repeat but did 15 jump squats Next round did 15 Lonely Cowboys Next round 15 burpees Next round 15 big boys Next […]

Murph +

WARMUP: ssh; imperials and windmills THE THANG: The Murph 1 mile run 100 pull-ups 200 Merkins 300 Squats 1 Mike A couple circles on the abs MARY: ANNOUNCEMENTS: newsletter COT: prayed for intentionality with work; Ms and 2.0s