spring my foot!

WARMUP: Lap around the parking lot SSH, MNC, windmills, cherry pickers THE THANG: Halos 15 IC Around the World 15 IC Steph Currys 15 each side OYO kettlebell swings 15 IC skull crushers 15 IC LBCs 15 IC John Deeres 15 IC Turkish getups x5 each arm clean and press 15 OYO farmer’s carry to […]

Running with Darth

WARMUP: We did some stretching and walked around the Sam’s club with the bells. THE THANG: We did a number of different bicep, tricep and other terrible stuff and then ran halfway around Sam’s Club and back. Then we repeated that like six times. MARY: ANNOUNCEMENTS: COT:

Get Stronger for Your Valentine

WARMUP: Windmills, Empirial Walkers, Overhead Claps, Cherry Pickers, Hillbilly Walkers THE THANG: We moved to some “new” turf in front of Sam’s for the first phase of our beatdown: Swings, Curls, Tricep EXT, John Deers, Ribbons, Flutter / chest press After that came some good ole fashioned 7’s at the Hill: Manmakers at the top […]

Dude! Where’s My Bell?

WARMUP: Brief ShieldLock statement and then we were off as the bell keeper came in hot! THE THANG: Power to the people to the area above stairs. Start at top with right arm curl AMRAP then mosey stairs and rinse and repeat. 3X. All asked to keep track of count. Hawkeye showed out! Follow with […]

Who discovered the gold?

WARMUP: SSH, Cherry Pickers, Windmills, Italian Night Clubs THE THANG: History Lesson: This Day in History Events 41AD – Caligula assassinated 1076 – Pope Gregory VII fired 1679 – Charles II disbands parliament 1722 – Peter the Great begins civil system 1789 – Estates General called by Louis XVI 1848 – James Marshall finds gold […]


WARMUP: stretches to prep for kettlebell work THE THANG: We walked to the Lowe’s parking lot. There we did ladders with the following. Accenting only. 10 single arm curls each arm 20 single arm tricept extensions 30 swings 40 lunges 50 John Deeres 60 kettlebell low slow squats I shared a word on attitude and […]