06/10/2025 - Flight Deck - It adds up
WARMUP: yes THE THANG: Set work of exercises, run to pic nic shelter, Bernie back. Repeat. Set reps start at 10, then 10 + 20, then 10+ 20 + 30,…
AO: Flight Deck
06/06/2025 - Flight Deck - Stupid Dice
WARMUP: the usual THE THANG: rolled dice, did exercises MARY: ANNOUNCEMENTS: COT:
05/23/2025 - Flight Deck - Wheel of pain
WARMUP: mosey, SSH, weed pickers, IW, sun gods, Michael Phelps THE THANG: At the pic nic shelter: merkin wheel – make your way around the benches in a circle -…
05/20/2025 - Flight Deck - Murph training
WARMUP: Mosey, SSH, Weedpickers, Imperial Walkers, sun gods and Michael Phelps. Wastewater had to leave for work after pre-run. THE THANG: Started with 10 merkins, 20 Big boys, and 30…
05/13/2025 - Flight Deck - 38 was a little ambitious
WARMUP: THE THANG: start with 1 merkin, 1 squat, and 1 BB. Run a lap then add a rep. Goal was to get to 38, we made it to the…
05/09/2025 - Flight Deck - 4 corners
WARMUP: prerun THE THANG: 4 corners in the parking lot (10,20,30,40) – first 4 laps- curls, squats, merkins, LBCs – second 4 laps- curls, merkins, flutter kicks, lunges MARY: two…
05/02/2025 - Flight Deck - 3-2-1
WARMUP: pre runs, standard warmup exercises THE THANG: 30-20-10 of exercises, run a lap, repeat Exercises rotate one each lap- merkins, calf raises, LBCs MARY: ANNOUNCEMENTS:
05/06/2025 - Flight Deck - 21s
WARMUP: pre run THE THANG: 21s with merkins and big boys/LBCs MARY: stretches ANNOUNCEMENTS:
04/25/2025 - Flight Deck - Donde esta Scamper
WARMUP: Mosey… no scamper SSH, IW, Weed Pickers, Sun gods, Michael Phelps, arm pretzels… no scamper THE THANG: Looked for scamper… still no scamper Merkin ring around the gazebo… no…
04/15/2025 - Flight Deck - 7-elevens
WARMUP: quick mosey, then the usual THE THANG: 7 rounds of 11s – curls/tricep extensions – squats/lunges (to the playground) – rows/merkins shakeout run – step ups/dips – LBCs/flutter kicks…