02/09/2024 - Kratos - take care of our queen
WARMUP: mosey THE THANG: 7 diamonds MARY: burpees ANNOUNCEMENTS: see above Panhandle msg COT:we love each
AO: Kratos
02/02/2024 - Kratos - Where was Z93?
WARMUP: mosey to try and find Z THE THANG: circle up with 1 min exercises waiting for Z93 to show up. and finished with some streching MARY: not without Z…
01/26/2024 - Kratos - The Pacer: #14 on the top 50 list of worst cars of all time
WARMUP: -Indigenous people’s run with a med ball being passed around -holy trinity of f3 warmups: ssh’s, weedpickers, imperial walkers THE THANG: I. Even more warmup and mobility exercises -downward-facing…
01/12/2024 - Kratos - You need to be sick and tired of feeling like a loser, and you got to start acting like a winner
WARMUP: Mosey to the gazebo, SSH, tumbleweed, etc.. THE THANG: 4 corners – 4 sets x 10 reps (merkins, squats, hillbillys, burpees) MARY: your ass does not touch the ground…
01/05/2024 - Kratos - You v You
WARMUP: ran to see the ducks, SSH, weed pickers, tumble weeds, ssh silent stop at 12, hillbilly’s, butt kickers, high knees THE THANG: The Hill became a metaphor, first You…
12/29/2023 - Kratos - What Were We Thinking!?
WARMUP: Nope THE THANG: Speedwalk a 5K in 30 minutes or less. SPOILER ALERT: We didn’t make it, haha. Got just over 2 miles so we got some work to…
12/15/2023 - Kratos - Frankie and the Boys
WARMUP: mosey to gazebo ; stretching THE THANG: 10 big boys 10 merkins repeated by each pax; 10 lbcs 10 Carolina dry-docks repeated by each pax, and repeat both Mosey…
12/08/2023 - Kratos - 530am is a better start time
WARMUP: mosey to Edgewater and Come back, etc.. THE THANG: 4 corners in parking lot, 5 sets of Merkins, squats, imperial walkers and copperhead squats. Mosey down the field and…
12/01/2023 - Kratos - What Just Happened?
WARMUP: We moseyed THE THANG: Chaos Ran down the street Went into the gym Did some curls Went out to the parking lot Streched Ran around the parking lot Stretched…
11/17/2023 - Kratos - ROF Fun
WARMUP: mosey around Plank/merkins and state mission, core principles THE THANG: SSH, Pickers, Mt climbers Dynamic stretching ROF work with Kettlebell passed around: Thrusters/Squats Chest presses/flutter kicks Pull throughs/Mt Climbers…