HERO WOD: Laredo
WARMUP: Warmed THE THANG: Laredo HERO WOD 6 rds 24 Squats (on my down) 24 Merkins (on my down) 24 lunges 12 out and back 1 lap (pickup 6) All together completed MARY: ANNOUNCEMENTS: COT:
Tag: Cesar
What’s tabata with you?
WARMUP: SSH, MNC, Windmills, IW, HW THE THANG: moseyed to the track did some 7s on the bleachers followed about 25 mins of Tabata using the Seconds app. Lots of merkins and 90s Jams MARY: little bit at the end for about 3 mins ANNOUNCEMENTS: 9/10 convergence COT: prayers for the pax mentioned at COT.
AO SPOTLIGHT: The Goose
WARMUP: IC: MNC, IW, HW, CP, SSH THE THANG: It was my turn to teach the PAX about this awesome evening AO. I found the 1st BB of the 1st workout that happened at The Goose and went from there. After warmup we moseyed to football field. Crab walk to 50, 10 burpees, bear crawl […]
Gauge Quickie @ The Goose
WARMUP: Gauge led us in some good ole WM, MERKINS, HW, IW, chest circuit warmup. THE THANG: My man Reborn had to call an audible and Gauge answered the OMAHA!! So Gauge on the fly threw together a beat down! After warmup we went to the track where we stayed. 11s: Merkins, Shoulder taps with […]
King Tuts Tomb
WARMUP: stretched a little THE THANG: burpees just a little bit, bear crawl some, a couple of random exercises MARY: ANNOUNCEMENTS: bethel meal tomorrow, damn 2 damn, AO spotlight COT:prayers and praises
“Dee” Hero Workout
WARMUP: 3 ssh IC THE THANG: Mosey to track at school. I found this Hero WOD online and plan to throw these in every so often. Couldn’t find the story behind it but it kicked our butts BUT us 4 finished the WOD! 4 Rounds: 40 Squat 30 Hand Release Merkins 20 Burpees 400 meter […]
Arbys at Goose
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Cesar salad skills on tap
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: https://youtu.be/zVNVcEWGjN8
Tarzan couldn’t take this kind of heat & humidity!
WARMUP: Left and right arm stretches to a 10 count each side Moroccan night clubs – 15 in cadence Side straddle hops – 15 in cadence Down dog stretch to a 10 count Honeymooner stretch to a 10 count Hold Plank into tempo merkins – 10 in cadence THE THANG: 3 PAX embarked on a […]
Burpees, push ups and things that suck
WARMUP: stretched THE THANG: burpees, push-ups, overhead claps, circles MARY: ANNOUNCEMENTS: COT: