Miracle Mile Showdown

WARMUP: Stretch Cherry Pickers – 10 Windmills – 10 Hillbilly Walkers – 15 Merkins – 10 OYO Imperial Walkers – 15 SSH – Side Saddle Hop – 15 THE THANG: Bench Time 1 10 Dips IC (4 count) 10 Irkins IC (4 count) 10 Dirkins YOY (Single Count) 7’s in Park (run around track each […]

IPAX @ The Mile

WARMUP: IC: IW HW CP WM MNC SSH THE THANG: Took a lap around. Then onto the suck: IPAX: Inspector Gadget EMOM 3 Burpees. Started with 3 Burpees 50 Hand Release Merkins 100 Leg Lifts 150 Jump Squats 200 Big Boys 250 Lunges (Dbl Count) All made it into the lunges. I paused in the […]

Today is the first

WARMUP: we stretched 25 ssh 25 HBW 25 IPW 12 CP THE THANG: 12 Dips, Derkins and Irkins (IC) Trip around the park 100 negative leg throws per person Trip around parking lots Jack webs (merkins and overhead claps and switched to squats) Trip around parking lot Merkins on the wall 40 per person Trip […]

Don’t need no Shoulder Pads!

WARMUP: SSH short mosey to the Flag Pledge of Allegiance short mosey to the circle of distractions ARMS of Thunder 25 each no break between MNC INC Front arm circle reverse direction overhead arm circle reverse direction THE THANG: Weighted Dora 2/3/4 CDD LSS LBC mosey to the grassy median for Dice of Death fun. […]

Shoulders and Arms Day

WARMUP: SSH Morrocan Night Clubs Imperial Walkers HillBilly Walkers Tempo Merkins Low Slow Squats Windmills THE THANG: Do a little mosey then: 5 Kraken Burpees 20 forward arm circles, 20 reverse, 20 Seal claps, 20 OH Claps Mosey a little 5 Kraken Burpess 5 mountain climber merkins, 10 Orphan annies Mosey to wall Active recovery […]

4 is better than 0

WARMUP: Sqaud and I were otw back from a prerun so Slow Pitch led Hillian and him in the warmup. THE THANG: We got the workout from Reborn as he was called away. We executed to the best of our abilities. Some modification was called. We also used the workout area inside the park for […]

Just the two of us

WARMUP: it was warm so we didn’t bother THE THANG: 20 15 10 descending reps of each of the following. Imperial walkers Hillbilly walkers Ninja walkers Moroccan night club Seal claps Baby arm circles Calf raises Low slow Squats Calf raises toes out Lunges Calf raises toes in Wall sitHead shoulder Wall sit with message […]

5 Card with Studs

WARMUP: 15 IC of the following-SSH, cherry pickers, mountain climbers, and windmills. 10 OYO – burpees THE THANG: Been itching to use my newly purchased F3 workout deck so I incorporated that by having PAX draw 4 exercise cards and 1 movement card for a modified four corners circuit (10reps at first then and 10reps […]