09/23/2020 - dungeon - One potato two potato
Co-Q due to low PAX count. Long Mosey to warm up. One minute rotating AMRAPs 3 exercises each PAX led. Run. AMRAPs. Run. AMRAP. Run. 3 full rounds to
Pax: Boy-R-Dee
09/19/2020 - The Mill - Bring your Mug and your coffee cup.
7 of diamonds exercise. Hit each corner of field with 7 count exercise that increases by 7 on each round up to 28 then back down by seven. Sprint to…
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…
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…
09/01/2020 - dungeon - Iron Pax Week 1
No mosey, no warm-o-rama. 3 Burpees (Begins Rd & EMOM timer) 50 Hand Release Release Merkins 100 Leg Raises 150 Jungle Boi Squats “2Spoonz Style” 200 Big Boy Sit-ups 250…
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…
08/29/2020 - The Mill - Rubber Legs
Pre-Run/Ruck Warm-o-Rama- SSH, WeedPickers, Shoulder Taps all in Cadence E2K stretches and Willie Mays. Beatdown- T. the WASH x3 10x Werkins, 20x American Hammers, 30x StepUps(Riverdancing for Boy-R-Dee), 40x Hip…
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…