12/07/2024 - Catbox - The Nolan
WARMUP: yep THE THANG: The Nolan Partner up Pax 1 Run 50 yds Bobby Hurley Bernie back Pax 2 exercise- cumulative Rd 1 150 Burpees 300 squats 150 big boys…
Pax: Backdraft
12/10/2024 - Castle Black - That was longer than I expected
WARMUP: Big loop, pick up a late arriving @Aisle7, do warm up things including Sun Gods in cadence, a small amount of joy. THE THANG 1: 11s, with 4 No…
11/26/2024 - Castle Black - Pearls on a Damp String in Beautiful Downtown Ball Ground
WARMUP: Mosey to the bottom of the hill, SSH. Leg stretchy things. THE THANG: A 5k was had by all with a bunch of squats, merkins, SSH, burpees, and bunny…
11/21/2024 - Lions Den - It’s time to Ball… The Nolan
WARMUP: usual THE THANG: The Nolan – Needs further modification ( Rep count high ) Pair up Pax 1 – exercises – reps are cumulative Pax 2 Sprint 50yd -…
11/19/2024 - Castle Black - 3 Pax Make a Square
WARMUP: Move to the AO for this Q, SSH, Whindmill, Hill Billies, Good Mornings, Neck Rolls OYO, the obligatory Sun Gods. THE THANG 1: The Q, after realizing that there…
11/16/2024 - Catbox - Respect 5.3 Edition
WARMUP: Typical Mosey THE THANG: Respect BD Do exercise – Run 53 yds Bernie 53yds R – osalitas. 4 count 53 E – Elevens except total reps equal to 50.…
11/09/2024 - Catbox - Best Cadence Call in F3 Cherokee
WARMUP: Long mosey, standard warmup – patented Backdraft cadence count THE THANG: The Murph (slightly modified), speedball MARY: Not really ANNOUNCEMENTS: None COT: Good word from Chubbs about love and…
11/07/2024 - Lions Den - BD TO Functional Fitness
WARM UP: SSH’s, Weed Pickers, CH Squats, CH Merkens, SunGods and MPhelps OYO THE THANG: An array of compound exercises to help maintain functional fitness, which allows us to be…
11/05/2024 - Castle Black - Election Madness
WARMUP: IDK, ask @BackDraft. I know what we DIDN’T do which was Sun God in cadence, so, “Not my Q!” THE THANG 1: 2 steps forward, 1 step back Run…
10/31/2024 - Lions Den - Trick or Treat – Happy Halloween!
WARMUP: THE THANG: Ghostbusterpees, trick or treat, pumpkin (er, gord?) pass wall sit & sprints MARY: Yup ANNOUNCEMENTS: None COT: Be