WARMUP: traditional F3 Cherokee THE THANG: general overview of race chairs and driving. Then PAX took the chairs out to practice driving and switching roles MARY: ANNOUNCEMENTS: SpeedForNeed.org COT: prayers…
WARMUP: The usual. THE THANG: 1. SSH’s and Burpees to “Here Comes the Hammer” 2. PAX lined up in front of the big tire. One Pax runs to the tire…
WARMUP: Mosey up and down hills plus the usual. THE THANG: Three sets of 11’s. 1st set, decline and incline merkins w/ bear crawls and crawl bears in between. 2nd…
WARMUP: Stretched THE THANG: We took turns flipping the big tire and tossing the 80 lb. sandbag up the hill. At the top of the hill, we dragged the tire…
WARMUP: The usual THE THANG: A big mess of stuff MARY: very little ANNOUNCEMENTS: 🩸 COT: We
Run a lap, warm up, run a lap 20 Bobby Hurleys, Bernie Sanders up the hill, 20 plank, opposite leg, and arm lift both sides- Â 3 rounds 11s toes…
WARMUP: THE THANG: We traced a lot of the FBCW parking lot. My watch says 2.25 miles. MARY: ANNOUNCEMENTS: Praises for 45 years of marriage for Viceroy. Praying for Cheesesteak’s…
WARMUP: Stretching, Imperial Walker THE THANG: String of pearls around Lassiter High School. 4x laps capped off by a pyramid of Merkins, BBS, and Squats. We started at 10 reps…
WARM-O-RAMA: SSH – 30 IC Weed Pickers – 10 IC THE THANG: ROUND 1 – Chest & Core Destruction Merkins – 25 Diamond Merkins – 20 Wide Arm Merkins –…
WARMUP: Mosey, SSH’s, WP’s, IW’s, SG’s, MP’s THE THANG: Song 1: Here Comes the Hammer (MC Hammer) – We did SSH’s to the music and a burpee every time the…