09/15/2020 - dungeon - IPC Week 3
Q was MIA so thankfully we planned to do IPC week 3 and it was easy to remember. Met at the track, quick recap and started right up. 400m, 100…
Pax: BFace
09/10/2020 - dungeon - Iron Pax Week 2
You guys know the drill……. No WarmO, Quick Disclaimer. MySpace and Boy r Dee showed up early to setup the pain. PAX showed up and put out for Week 2!…
09/10/2020 - dungeon - Quick Brick Block Stack
Warmarama- SSH, Weedpickers, tricep extensions, shoulder stretch. BRICKER ALERT! Each PAX grabs a pair of bricks to mosey to side field. With bricks. Sprint run 100yd across field for set…
08/22/2020 - The Mill - Grinding it out at The Mill
Intro: “Not the official” Launch of The Mill of NoGA in Adairsvile! FNG present – Core Principles and Disclaimer given. Never been to Manning Mill Park so YHC had two…
08/27/2020 - dungeon - Iron Pax Week 0
50 Squats 40 Big Boy Situps 30 Merkins 20 Bonnie Blairs (each leg) 10 Burpees 400 Meter run 4 rounds for
08/25/2020 - dungeon - Get some
10 minute whole body stretches Double time ~ 1.5 miles followed by bleachers 3 sets of 1 minute drills focusing on upper/lower/abs Indian run to release point – sprint/jog at…
08/20/2020 - dungeon - Moving Day
Intro/Disclaimer WarmOrama- 20 SSH 20Weedpickers 20 leg stretch SunGods/Michael Phelps OYO Mosey to the Underground with coupons in hand Beatdown: with coupons U-Uhauls Horizontal Chest press x10 Incline Chest Press…
08/18/2020 - dungeon - C.U.R.B Appeal
Warm-a-rama: SSH, Weedpickers, Quadricep stretch, SunGods, Michael Phelps, torso twists, chest extension. Mosey to back lot. C.U.R.B Appeal: start on one curb side of lot doing one exercise of preset…
08/13/2020 - dungeon - One Big Ab
0500 pre run 0530 Intro/Disclaimer Warmups- 20x SSH in cadence, 20 weedpickers in cadence, Sun Gods on your own forward and reverse. Michael Phelps Mosey to front of AO. Circle…
08/10/2020 - dungeon - Lightening makes this Q Dicey
Rolling Dice on the Rain: warm-up- ssh, weedpickers, willy mays, triceps and shoulder stretch, mosey to side lot. Dice Chart two colors, black represents exercise, white reps count , 1-6…