04/07/2025 - Apex - Rainy opening to Masters week
WARMUP: mosey then core principles #6-10 THE THANG: Pax grabbed a ball from the bin. Exercises written on the balls.Reps based on distance from the pin. Canoe hit the dang…
Pax: Blowfish
04/06/2025 - Redline - Mineshaft run
Run back to the mineshaft via Van Michael (thanks Coco for setting the pace). Ran back on some sketchy “trails”. Special thanks to Boondock for coming out and rucking on…
04/04/2025 - Flight Deck - Practice round at Flight Deck National
WARMUP: mosey, ssh, weed pickers, Sun gods THE THANG: Pax take turns pulling a golf ball out- exercises on them Hit towards the flag Distance away = reps Repeat until…
03/30/2025 - Redline - Too much pollen
WARMUP: THE THANG: Runners- run to Etowah, do speed work, run back Ruckers- WaHo to Woodstock HS and back MARY: ANNOUNCEMENTS: Copper anniversary week, Speed for
03/28/2025 - Flight Deck - Indian Hills
WARMUP: ran to the hill, then some usuals THE THANG: – Line up side by side – Hold position – alternated plank, air chair, six inches – First pax does…
03/22/2025 - Flight Deck - Flight Deck World Series
WARMUP: quick mosey and usual THE THANG: rotate through pitching and hitting. Pitcher calls hold exercise, hitter calls work- each swing is a multiplier MARY: ANNOUNCEMENTS: COT: prayers for pythons…
03/12/2025 - Flight Deck - There are approximately 30 muscles in your shoulder
WARMUP: pre-run, then some usual THE THANG: – shoulder exercises with bricks – lap – upper shoulder exercises with bricks – lap – ab exercises – lap – stretching -lap…
03/07/2025 - Flight Deck - We ran
WARMUP: ran THE THANG: ran some more MARY: stretching ANNOUNCEMENTS:
02/25/2025 - Flight Deck - Crazy 8s
WARMUP: prerun THE THANG: crazy 8s MARY: stretching ANNOUNCEMENTS:
02/15/2025 - Monthly Half Assing It - Twin peaks run
WARMUP: should have THE THANG: ran- flight deck to KenMo- summit twice and return MARY: ANNOUNCEMENTS: we’ll do it again next month COT: pancakes and bean