WARMUP: Arm circles front back Imperial walkers Hillbilly walkers Windmills Cherry pickers THE THANG: Crazy eights at the fountain 8 squats 8 squat thrust 8 merkins 8 Bomb jacks 8 plank jacks 8 squat thrust 8 squat 8 8count bodybuilders Pyramid at the hotbox 16, 12, 8, 4 reps at each level up ramp then […]
WARMUP: Schrute: SSH × 20 MNC × 20 Windmill x 20 Low Slow Squat x 20 Merkin x 10 CDD x 10 THE THANG: Mosey to Hot Box At every intersection, 10 squats Stairway to heaven: Go Up Stairs to the top, 50 squats, come down other stairs, 50 merkins Follow with 40 squats, 40 […]
WARMUP: Stretch Cherry Pickers – 10 Windmills – 10 Hillbilly Walkers – 15 Merkins – 10 OYO Imperial Walkers – 15 SSH – Side Saddle Hop – 15 THE THANG: Run To Amphitheater Sevens (Irkin each step on the way up. Dirkin on each step on the way down) Merkins Up Dips Down (last step) […]
WARMUP: seal jacks, ssh, honeymooners, cp, mnc, merkins THE THANG: dora at library 100 ww2 200 big boys 300 gas pumpers Mosey to Fountain – partner up again Sprints 4 burpees Parter does flutterkicks (switch) (3 burpees) 2 burpees 1 burpee 4 corners Bear crawl corner to corner – 25 merkins, 25 squats, 25 v […]
WARMUP: ssh; IW; HW; Cherry pickers; Wind Mills THE THANG: mosey to Fountain Black Jack – erkins and Superman’s Partner up- run opposite around fountain park Each time you cross do 5 burpees, then run again and do four them three… Mosey to Box and karaoke to the top. Partner up P1 runs to […]
WARMUP: light stretching while giving spotty history of the AO with help from Roxanne and waiting on the Camino crowd followed by: deadbugs, squat/push/reach THE THANG: Mosey to firefighter museum 20 SSH 20 step ups 20 squats Lap around museum and ice rink lot Team of four for fireman push up x4 Rinse and repeat […]
WARMUP: typical warmup THE THANG: Mosey to Fountain Park for some football. First up were some up downs. Everyone took turns running routes while I threw. Incompletion=more reps First set we did 14 burpees (I did extras because my terrible throw to JAG was the only incompletion) Second set – 36 LBC’s (5 completions, 2 […]
WARMUP: Signature W.O.A.H. warmup including SSH, windmills, cherry pickers, walkers, MNC and some stretching THE THANG: Eased over to Fountain Park for some Dora including CDD, squats, and OHC. At this point Squad and Zalinsky joined us after working out a Camino. 4-Corner Abs at the old CN2 parking lot including crunchy frogs, Rosalita’s, American […]
WARMUP: THE THANG: A Peach led boot and scoot MARY: ANNOUNCEMENTS: COT:
The disclaimer was given and we warmed up with 10 Windmills IC 10 Low Slow Squats IC 10 Moroccan Nightclubs IC 10 Side Straddle Hops IC THE THANG: We moseyed to the parking lot across the street from the city hall amphitheater for The Ladder. The last time I pulled this out at Planet Pain, […]