12/03/2024 - Flying V - Cool RUNnings…
THE THANG: We ran… it was cold, there was wind, but we are strong. ANNOUNCEMENTS: Wreaths of America 12/12 2:00P signup at the National Cemetery to unload trucks. COT: Brad…
BackBlasts
12/03/2024 - Holy Iron - 5 Years and Still Making It Up as I Go
WARMUP: SSH, Burpees, Weedpickers, Variety of shoulder exercises (Bo Peep was so proud!) THE THANG: 2-minute drills (until the watch quit on me) Kettlebell Swings, Pull-Through Merkins, 50 Upright Rows,…
12/03/2024 - Murph City - Fist Everyone
WARMUP: Mosey to Ace Hardware (~.5 mile) SS Hop Imperial Walker Prisoner Squat Toy Soldier Plank Jack Mt. Climber THE THANG: Jack Webb 1 Merkin Bear Crawl 2 parking spaces…
12/02/2024 - Clinic - Don’t get into the front seat of a poilce car
WARMUP: SSH, Imperial Walkers, Weed Pickers THE THANG: 400 Meter Run 50 American Hammers 50 Big boys 400 Meter run 50 Box Jumps / step-ups 50 Lunges 400 Meter run…
12/02/2024 - Blacktop - Koi isn’t going down quietly!!
after review of the leader board, Koi could see that Uncle Dick might be right on passing him for 3rd place. This has put a fervent fire under Koi to…
12/02/2024 - Cheetah - Flatline’s 5-year Non-Innovative Anniversary
WARMUP: The usual, SSH, Weedpickers, Copper Head Squats THE THANG: Moseley a lot, 2-minute drills (Merkins, Lunges, BBS). 11’s (Freddie Mercuries and Squats). Bear Crawls, Merkins, Burpees, Sprint. MARY: Mary.…
12/02/2024 - Apex - Feel The Burn Yet!!!
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -4 rounds of arms (25 reps for each exercise) Merkins Moroccan night clubs 4…
12/02/2024 - Wicked Witch - Sub Q
WARMUP: run, SSH, weed pickers THE THANG: running and exercises. 50 dips, 50 Drummy step ups, 40 pull ups 60 merkins, 80 squats, 10 burpees, 20 Bonnie Blair’s, 10 BBSU,…
11/20/2024 - Broadway - Tabata supersets
Series of one minute amrap for 8 pairs of complementary exercises. Each round followed by a ruckless run around the parking lot Overhead press and high pull Squat and dead…
11/04/2024 - Apex - Countdown
WARMUP: yep THE THANG: 100 bench press 90 single leg lunges 80 overhead press 70 back squats 60 curls 50 dead lifts 40swings 30 triceps extensions 20 weighted sit-ups 10…