WARMUP: Windmills IC Cherry pickers IC IW IC MNC IC HW IC Sets of 10 THE THANG: Mosey to coupon row behind Cherry Pk Elem 1000 rep Dora. Pick your poison for work while the partner runs the rd. Reps must total 1000 Mosey to lower lot of elem school for dealers choice 10 rep […]
WARMUP: THE THANG: Some ran, some rucked and some did track work. MARY: No Show ANNOUNCEMENTS: Bethel Dinner, Hog and Coyote COT:Prayed together for our brothers.
WARMUP: IWs, HWs, CPs, Windmills all IC THE THANG: Navy SEAL Burpees IC Squats IV Hand Release Merkins IC Superman’s IC Mosey to church parking lot More Navy SEAL Burpees IC Bear Crawl along parking lines increasing exercise count per line: P(eter Parker) M(ountain Climbers) S(ki abs) 2 laps around parking lot loop Probably more […]
WARMUP: IWs; HBWs; walk out merkins; windmills THE THANG: alternate arms single arm overhead rifle carry with bell (30 m) one side 15 goblet squats one side 40 calf raises (x3) Lunge walk with bells(20m) one side 20 curls one side 20 tricep ext (x3) Intermission: BLACKJACK seated shoulder press and American hammers (2-1) (this […]
WARMUP: Moroccan Calf Raises Imperial Walkers Big Arm Circles SSH Low Slow Merkins Supermans Wide Leg Stretch L&R Lunge Stretch L&R THE THANG: Mosey to Fountain Cindy work(thanks Zalinsky!) Partner up. One does exercise while other runs loop around fountain. -One arm row Left -One Arm Rows Right -Good mornings -Shoulder press -Curls -2 Arm […]
Came in hot – shirt off and chicken arms out. That was okay because we were working on them today! Found the track closed for maintenance so we moseyed to the Cherry Park fields to get after it. WARMUP: None – it was an IronPax workout! We got after it THE THANG: IronPax 2021 week […]
On June 27, 2005, Navy Lt. Michael P. Murphy took part in Operation Red Wings as the leader of a special reconnaissance team. With him were three fellow SEALs: Petty Officer 2nd Class Danny Dietz, Petty Officer 2nd Class Matthew Axelson and Petty Officer 2nd Class Marcus Luttrell. The following day, the four men were […]
WARMUP: SSH, L Over R, R over L, Cherry Pickers, R arm across, L arm across, mosey to hot box THE THANG: Grab a Cindy, Arms Cindy Press x 10 Cindy Triceps ext x 10 Cindy Curls x 10 Cindy Swings x 10 Legs Cindy Squats x 10 Cindy Lunges x 10each leg Cindy Jack […]
WARMUP: IC SSH,IW, MC THE THANG: Hamilton EMOM 1 burpee on every min All exercises done in sets of 50 with coupon Shoulder press Curl Tricep extension LBC’s Metro crunches 25 per side Squats Calf raises Rinse and repeat twice Mosey to stairs to people’s chair hold while passing laps up and down the stairs […]
WARMUP: disclaimer and stretch THE THANG: isometric heck MARY: didn’t find her ANNOUNCEMENTS: newsletter, Memorial Day convergence COT: prayers and praises voiced and raised up in prayer