09/05/2023 - Murph City - Shojiro Yamashita
(Each circuit is 1 rep of 1st exercise and 2 reps of 2nd exercise. Increase by 1-2 until complete 10-20.) Run to Ace Hardware for warmup. Warm-o-Rama Mosey to playground.…
Pax: Coco
09/04/2023 - Clinic - 11s…or 22s
WARMUP: run, SSH, Weedpickers, APD, Burpees, Merkins, Flutter Kicks THE THANG: 11s (or 22s) – Start on stage with MBurpees, Alabama Prom Dates run to top of stairs and do…
09/03/2023 - Redline - Broke Back Lexi
WARMUP: nope THE THANG: Van Michael to the cave. Lexi’s back gave out. E-tool promptly offered a back massage, while the rest of the Pax watched. All were satisfied. MARY:…
09/02/2023 - Black Ops - Shield Lock Run
WARMUP: run THE THANG: run MARY:
09/01/2023 - Blacktop - I’m cooking dinner
WARMUP: stretching THE THANG: squats MARY: abs ANNOUNCEMENTS: where is wastewater COT: can’t
08/30/2023 - Forge - Handing it down
WARMUP: SSH, Weedpickers, Imperial Walkers, Sun Gods, Michael Phelps THE THANG: While partner went to light pole and did merks or kb taps, other did the following… Triple Threats 150…
08/27/2023 - Redline - Add a egg to your ramen
WARMUP: light stretching among yourselves THE THANG: run Starbucks to Starbucks and all the hills in between. COT: best COT in F3C in Dunkin’ over coffee and
08/25/2023 - Blacktop - Burpee King
WARMUP: SSH, weed picker, imperial Walker, copperhead squat, merkins, calf raises THE THANG: Burpee King MARY: Squat broad jumps, bear crawl, 6
08/23/2023 - Pineapple Express - VMT is NEVER Z2
WARMUP: NO THE THANG: ran Van Michael full loop + 3 loops on 420 (effort 50%, 70%, 90%) and sprint up Hurl Hill MARY: NO ANNOUNCEMENTS: LOTS COT:
08/22/2023 - Flying V - The Flying V Tour de Roundabouts
WARMUP: THE THANG: We ran up Main Street to the roundabout, then back and then ran up Rope Mill to the roundabout, then back. Rinse and repeat for the gazelles.…