Where are we going!
WARMUP: basics THE THANG: 2 miles, multiple stops with boot MARY: ANNOUNCEMENTS: COT:
Tag: Zalinsky
Hills, HIMs and Tutus
WARMUP: SSH; MNC; WM; Burpees and a pirouette demonstration by slow pitch THE THANG: hill runs with 25 merkins; 25 LBCs and 25 Squats at the top and bottom Partner work: P1 runs across parking lot and does 10 burpees, P2 does alternating lunges and then switch. MARY: ANNOUNCEMENTS: last Tuesday lunch and first Wednesday […]
Shoulders & Hills
Thank you to Pac Man for allowing me to lead tonight and for being at Night at the Museum. WARMUP We began the evening with the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters, and 10 6-Count Burpees. THE THANG We took a mosey from the flag planted […]
Burpees and Other Things
WARMUP: disclaimer and some Stretching THE THANG: the ruckers and runners left to ruck and run. Those that remained, we did 100 burpee’s total and we did a several rounds of pick your poison with a few things that were fun but sucked. Some sweat and the echos of laughs were left at Miracle Mile […]
Tee shirts and shorts in January
WARMUP: 15 each IC – SSH, Imperial Walkers, Hillbilly Walkers THE THANG: Board of pain, run around parking lot between each set. Go down list, once done, work your way back up the list starting at squats. •25 Burpees •50 hand release Merkins •75 Lunges double count •100 Squats We made it down and back […]
Shoulder Pain
WARMUP: SSH, HW, CP, shoulder stretches THE THANG: partner up, grab a Cindy Round 1 (x2) partner 1 does a lap around Ht, partner 2 man makers – switch Round 2 (x3) partner 1 bear crawl/crawl bear, Partner 2 Ab. Thruster – switch One More lap around HT Round 3 (x2) partner 1 suicides, partner […]
Connecting to the Younger generation
THE THANG: Talking about how to reach the Younger COT: First I talked about the main point which was connecting to the younger generation. Then we read Proverbs 22 6. After that I asked how can we as Christians connect to the younger generation without pushing it so hard they don’t resent it through their […]
How Many AOs Can We Run By?
WARMUP: THE THANG: 2 walkers and 8 runners launched. Wanted to see how far we could get in search of AOs. Left COT to Old Town. Crossed DL heading towards Eagles Nest. Hung right at light past Knowledge Perk, left after RR tracks right at fork onto Park, past Eagles Nest, right to Oakland, left […]
Happy Death Star
WARMUP: 20 SSH; 15 OHC; 15 Cherry pickers THE THANG: mosey to papa John’s. LT Dan to next light pole and do 10 Burpees; mosey to next one do 10 squat jumps; bear crawl to next and do 20 merkins – repeat for next three poles. Grab coupon and go to Death Star. 10 squat […]
The McGraw: Bar Complex
WARMUP: IC: CP, WM, IW, Tempo Merk, SSH THE THANG: Stupid social media back in the fall caught me scrolling finding a video of Tim McGraw and one of his CrossFit workouts he does on the road. We aren’t CrossFit as we are real men but it’s kinda sorta similar. While watching I thought hmmm […]