12/05/2024 - Arena - 3 Mile Special
WARMUP: Did a 1 mile warmup. Sidestraddle hops, weed pickers, mp, sun gods THE THANG: Ran the rode and stopped throughout to do some merkins, mountain climbers, sumo squats, side…
Pax: Big Papi
11/29/2024 - Blacktop - Blacktop Black Friday Beatdown Beers and Bpancakes Bonanza
WARMUP: met at Reformation for a 1.5 mile Mosey to the Blacktop AO. Then a nice stretch to start the workout THE THANG: started out with Blacktop Calftop calf raises…
11/28/2024 - Lions Den - Pilgrims Didn’t Use Forks
WARMUP: Short mosey, standard warmo THE THANG: 46 reps of exercise (in honor of YHC’s 46th birthday), run to sidewalk, do 10 BBS, run back to Catbox and do 5…
11/23/2024 - WarTowne - HELP W HOLIDAY LIGHTS PLEASE!
WARMUP: SSH, WP, Hillbilly’s, CHM, high knees, butt kickers, frankensteins THE THANG: burpie shuttle runs, 30 rounds of tabata, 7’s on the hill MARY: yes. Abs ANNOUNCEMENTS: race at veterans,…
11/21/2024 - Apex - Duster Q
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -4 rounds of Dora (50 100 150 200) -partner runs a lap while then…
11/08/2024 - Slab - Whitten’s WOD
The Slab R.E.D. Friday 11/8/24 Copper Q Whitten’s WOD: 5 Rounds * 22 Kettlebell swings * 22 Broad Jumps * Run 400 meters * 22 Burpees * 22 Squat
11/06/2024 - Pineapple Express - Don’t take the bridge into “shady” St Louis
THE THANG: Tallyman and YHC got lost on Narnia, twice. Mallcop and Papi did some fun runs too. ANNOUNCEMENTS: election season is over! Yay! COT:
10/24/2024 - Arena - Indian Run Fast
WARMUP: Jog from flag to the loop. Did side straddle hop, weed pickers, copper head merkins, sun gods, Michael Phelps THE THANG: Indian ran the loop where the pax in…
10/05/2024 - Catbox - Pumkin Spice
Constant movement, 3 person teams, rotate through upper/lower body, core, run. Play some speedball. Move some pumpkins. 7:00 am start 11:30 end. Thank you for helping with the
10/03/2024 - Arena - IPC Week 4 with some distance
WARMUP: Run to track THE THANG: 8 rounds at 5 minute interval each round started with 400m run, performed an exercise – 30 reps, another 400m run, and as many…