Be Intentional

Warm up: Stretches, moroccan night clubs, tempo merkins, low slow squats. Thang: Tabata stations- we alternated two stations with 40 seconds on 20 seconds off for 6 rounds (three sets at each station). After each set of stations we moseyed the parking lot and then moved to the next station. Stations were: Man-makers/Plank, curls/lbcs, Backdowns/squats, […]

Welcome to weekday hell week

WARMUP: THE THANG: 10 count of each of the following Lap 1 Wall kicks Calf raises Moroccan nightclub Squats Imperial walkers Bend overs Hello Dolly Merkins Flutters Seal claps Run a lap Lap 2 Wall kicks Pigeon raises Italian nightclub Lunges Hillbilly walkers Windmills LBCs Diamond merkins Rosalita Raise the roof Run a lap Lap […]

how’s this for a title?

WARMUP: Windmills, cherry pickers, arm circles, MNC, imperial walkers THE THANG: mosey to far parking lot for: Movement drills Line up Shuffle left then right (cadence) squat (rep) X5 each side Lateral crawl left then right, merkin X5 each side leg lifts X10 Take long way to curved parking lot 7’s Burpee up top Alternating […]

Are there 4 corners in an 8?

WARMUP: SSH, Windmills, MNC, stretch THE THANG: Using the figure 8 of the two parking lots at the entrance we had 4 stations that we treated like 4 corners. We did 4 rounds. 10 burpees 20 merkins 30 squats 40 LBC’s 10 Prison Cells 20 diamonds 30 lunges 40 big boys 10 Plank Jack burpees […]

5 Core Principles

Thank you to the 9 other PAX who showed up to Miracle Mile on this humid gloom to share in some great fellowship and some early morning work. It was an awesome time, and all PAX did a tremendous job. Thank you to Hillian for allowing YHC to lead this morning. WARMUP We began the […]

One day it started raining, and it didn’t quit for four months. We been through every kind of rain there is. Little bitty stingin’ rain… and big ol’ fat rain. Rain that flew in sideways. And sometimes rain even seemed to come straight up from underneath.

WARMUP: It started as a game of who’s going to leave their car first but 5:13 hit and the PAX moved out of their warm dry vehicles out into the rain to begin. we started with SSH, Imperial Walkers, arm circles and morrocan night clubs by the picnic tables. Eventually moving by the bathrooms/concessions. THE […]

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 […]