12/19/2023 - Slab - 🔩 Workout

WARMUP: mosey, SSH,toy soldier, bend overs THE THANG: various exercises with 36lb bar. Farmer carry Rifle carry Overhead press Squat Lunges MARY: ANNOUNCEMENTS: 12/22 3rdF bfast, 12/30 convergence, COT:

10/19/2023 - Slab - Shenanigans at the Slab

WARMUP: SSH Weed Picker Piano Man Flamingos Little baby ankle circles Sun gods – IC Moroccan Night Clubs – IC Air Press – IC Crucifix- IC Michael Phelps THE THANG:…

10/17/2023 - Slab - Mr. Charismatics 1st Day

WARMUP: 20 SSH, 10 Weedpickers, 15 Tumbleweeds, 10 copperhead Americans, 20 low squats, oyo Jillian Michaels THE THANG: rinse and repeat running between stations for 10 squats, 5 navy seals…

10/05/2023 - Slab - CoW Circle of Work

WARMUP: Pretty standard THE THANG: Circle of Work consisted of 12 work stations, essentially was an AMRAP and Station duration was determined by shuttle run. MARY: None of that. ANNOUNCEMENTS:…

10/03/2023 - Slab - Workin’ 9 to 5

WARMUP: Mosey to the lower cul-de-sac, F3 welcome with principles, WoR was pretty standard. SSH, Copperhead Squats, Weed Pickers, Sun Gods & M. Phelps. THE THANG: We went to work,…

09/14/2023 - Slab - Discography of Edibles

WARMUP: SSH Imperial walkers Weed pickers Little baby arm circles forward & back in cadence Overhead claps in cadence Moroccan Nightclubs in cadence Crucifix in cadence THE THANG: 1. For…

09/05/2023 - Slab - IPC Week 1

WARMUP: OYO/None THE THANG: IPC Week 1 ANNOUNCEMENTS: passing the flags at Armory & Brickyard COT: discussion on leadership vs

08/29/2023 - Slab - IPC Week 0

WARMUP: 13 reps of each in cadence (4count) SSH Imperial Walker Shoulder Taps mountain climbers Plank Jacks THE THANG: 800m run 85 reps of each – HR Merkins, BBS, Goblet…