Pax: Copper

03/26/2024 - Slab - LIONSLAB Convergence

WARMUP: Standard mosey and Warmo THE THANG: Perform two exercises, run to clubhouse and back, repeat with different exercises, working in full lap toward end. Repeat entire set as many…

03/22/2024 - Slab - Mogadishu Mile

WARMUP: Side Straddle Hop – 20 (cadence) Weed Picker – 10 (cadence) Windmills – 10 (cadence) Michael Phelps (OYO) THE THANG: Friday is RED day at the Slab.  RED Friday…

03/14/2024 - Slab - Off the beating path

WARMUP: ruck up – weed pickers, flamingos THE THANG: Time for an expedition! Spider lead us through the Slab neighborhood to a newly created trail head. A steep entrance to…

03/12/2024 - Slab - elevens, etc

WARMUP: mosey down the hill, ssh, merkins, squats, weed pickers, windmills and GOOD MORNINGS THE THANG: Mosey up to the playground, did an elevensies on the hill with pullups and…

03/11/2024 - Oz - Keep It Moving

WARMUP: Mosey to Blanket’s Creek then Sacred Cow Warmo THE THANG: PAX Group 1 exercised at the swings (Australian Pull up, Derkins, Gas Pumps, ect) PAX Group 2 exercised in…

03/05/2024 - Slab - Great Bear Hill

Copper Q 3/5/24 Slab *WOR* Mosey to the first intersection SSH Copperhead squats Windmills Tumble weeds Weed pickers Sun gods Michael Phelps Mosey to the bottom cul-de-sac *APPETIZER: Ladder* Run…

03/01/2024 - Slab - Pun In Tendon

WARMUP: 10 SSH, 10 Copperhead Merkins, 10 Copperhead Squats, 10 iron crosses, sungods Michael Phelps OYO THE THANG: Hero Wod for Zach Tellier: 10 burpees, 10 burpees 25 merkins, 10,…

02/29/2024 - Slab - The Slab’ata

WARMUP: WOR: (10) SSH, (10) Weed Pickers, Sun Gods, and Michael Phelps. THE THANG: The Slab’ata: 1 minute of work w/ 15 seconds of break, 36 rounds: Bench Bent Over…