04/22/2021 - Vineyard - VP’s Bday Q

It was a cold morning in April….I thought I left those behind me in Ohio…but 13 other brave PAX showed up to show out. YHC & Nesquik started the morning…

04/20/2021 - Flight Deck - Bomber

BOMBS 100 Burpees 150 Overhead Clap w/ Sumo Squat 200 Merkins 250 Big Boy Sit-Ups 300 Squats Dora Style 10 Pop-Squats for turn around Extra Credit 250 American Hammers 200…

04/19/2021 - Wicked Witch - A Dandy Q

Quick warm up run. SSH + Weekpickers Run to pink loop. Core for running: pushups, flutter kicks, supermans. Run to orange trail.  Aussie pushups Red to yellow to blue.  Dips…

04/15/2021 - Arena - Poles

ARENA – Poles Weather:  Light mist and 57 degrees Pre BD Fun: A few runners and ruckers (Maaco, Tiny, SlowBurn, Geek, and maybe a few others) Warm-a- rama: Short mosey…

04/13/2021 - Castle Black - Happy at the Castle

Warm-up:   We started with a long mosey before circling up for a few IC stretching exercises like weed pickers and windmills.   The Thang:   Simple enough: With the sandbag perform…

F3 Cherokee