AO: dungeon

07/23/2020 - dungeon - Co-Q bro Q

Quick mosey around the parking lot. Weed pickers, quad stretch, calf stretches. Turned on some tunes for EMOM 6 burpees and 6 merkins. 20 rounds. Mosey to back of AO-…

07/21/2020 - dungeon - Bleachers

10 min Stretch. Lots of double time – over a mile + bleachers. 1 minute drill sets (upper body/abs/lower Body/rest). Pushups, box jumps, Leg lifts, burpees, sit-ups, lots of other…

07/16/2020 - dungeon - Itchy and Scratchy

Intro/Disclaimer Warmups-15 Ssh, 15 weed pickers, SunGods, Michael Phelps, Leg Stretches Beatdown- Mosey to back lit stairs leading to lower mezzanine. 20 squats with run up and down stairs after…

07/14/2020 - dungeon - COVID-19

Beatdown borrowed from Dumbledore/F3 Macon Intro/Disclaimer, Warmup with SSH, Weed Pickers, arm circles and Michael Phelps Mosey to backlot for COVID-19 Testing 19 reps of each with 2 minute run…

07/09/2020 - dungeon - Granny loves flutter kicks

  10 min stretch/10 count each – calf stretch, quad stretch, hamstring stretch, inner thigh stretch, Arm/Shoulder stretch/Overhead  Arm Pull/ Side Straddle Hop Double time for about 1.5 miles, ending…

07/07/2020 - dungeon - Stop at Spades

Short mosey around the parking lot. SSH, weed pickers, quad stretch, Michael Phelps, sun gods. Stop at Spades: deck of cards-  hearts are merkins, diamonds are burpees, clubs are leg…

06/30/2020 - dungeon - Get some pain

5 minutes of warmup stretches 15 minutes of free run into Indian runs 3 minute drills – 1 min upper, 1 min lower, 1 min abs, 30 sec rest, 3…

06/25/2020 - dungeon - Fun on the track

After briefly experiencing the track on Tuesday for the first time, we decided to officially break it in today. Warm-up SSH, Weedpickers, Hillbillies, Arm Circles The Thang Started with a…