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…
AO: Flight Deck
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…
04/04/2025 - Flight Deck - Practice round at Flight Deck National
WARMUP: mosey, ssh, weed pickers, Sun gods THE THANG: Pax take turns pulling a golf ball out- exercises on them Hit towards the flag Distance away = reps Repeat until…
03/28/2025 - Flight Deck - Indian Hills
WARMUP: ran to the hill, then some usuals THE THANG: – Line up side by side – Hold position – alternated plank, air chair, six inches – First pax does…
03/22/2025 - Flight Deck - Flight Deck World Series
WARMUP: quick mosey and usual THE THANG: rotate through pitching and hitting. Pitcher calls hold exercise, hitter calls work- each swing is a multiplier MARY: ANNOUNCEMENTS: COT: prayers for pythons…
03/12/2025 - Flight Deck - There are approximately 30 muscles in your shoulder
WARMUP: pre-run, then some usual THE THANG: – shoulder exercises with bricks – lap – upper shoulder exercises with bricks – lap – ab exercises – lap – stretching -lap…
03/07/2025 - Flight Deck - We ran
WARMUP: ran THE THANG: ran some more MARY: stretching ANNOUNCEMENTS: