05/16/2025 - Clinic - Need for Speed! 🏎️
WARMUP: SSH, Imperial Walkers, Weed Pickers, Windmills, Sun Gods & PH THE THANG: Increments of 5 to 30 – Bottom right Over Head press – Upstairs Squats – Bottom left…
Pax: Blue Light
05/05/2025 - Clinic - Dora got heavy
WARMUP: Side Straddle Hop, Imperial Walker, Copperhead Squats, Windmills THE THANG: Dora with running man packing weight. We did some stretching after. MARY: ANNOUNCEMENTS: F3 needs cash, Upcoming Speed For…
04/23/2025 - Forge - Best Ever Beatdown
WARMUP: yes THE THANG: 4 stations and run MARY: minimal ANNOUNCEMENTS: blood drive end of May COT:LK job search, Nomad and family as he leaves for his duty station, sick…
04/18/2025 - Clinic - Old Timey Shenanigans
WARMUP: we did two just to be safe THE THANG: 🔩various exercises with bolts, including: bring sally up tabata, step ups, flutter kicks, skull crushers, bent weasels, and crow horns🔩…
04/14/2025 - Clinic - Leg Day
WARMUP: usual stretches and a fair amount of lungi THE THANG: Partner up. One pax runs across the field does 10 merkins runs back, Partner then goes. Person waiting does…
03/12/2025 - Forge - Kettle Bells, Squat Bags, and Laps – Oh My!
Very impressed with the team this morning. PAX did an admirable job in following direction for a coordinated, multi-faceted Q. We alternated between bell exercises and squating a 50 pound…
03/10/2025 - Clinic - Burning Belly Fat
WARMUP: Run to Parking lot, SSH, Weedpicker, J-Lo THE THANG: ROUND 1: Squats x 20 BBS x 15 Merkins x 10 Lunges x 5 e/leg Plank 1 min Run 2…
02/28/2025 - Clinic - Parade of Planets 🪐 57th Birthday Lasso
WARMUP: Run to Chattahoochee Tech, SSH, Imperial Walker & CH Squad THE THANG: 7 Planets with Cosmic Rocks (coupon) Mars: SQUATS x 57 Jupiter: BBSU x 57 Uranus: OVER HEAD…
02/17/2025 - Clinic - Parking Garage
WARMUP: Mosey plus a few others THE THANG: Run in parking garage, burpees, squats, sprints, stair runs, etc. MARY: Yes ANNOUNCEMENTS: COT: Blue Light’s work travel and Manuel’s job
02/03/2025 - Clinic - Sit on the 6!
WARMUP: SSH, Imperial Walkers, Sun Gods, PH, Arm raises THE THANG: ROUND 1: 20 Incline Merkins 20 Dips 15 Decline Merkins 15 Triceps Merkins Bear Crawls ROUND 2: 20 Carolina…