07/26/2025 - Black Ops - Trad Black Ops Beatdown
WARMUP: Mosey to the grass. Explained F3 – Mission and 5 core principles. Side Straddle Hops, Weed Pickers, Squats, Merkins, Sun Gods, Michael Phelps. THE THANG: Partner Up. 50 Merkins,…
Pax: Cricket
07/22/2025 - Paragon - Longest Warm Up Ever!
WARMUP: Good Mornings, Slap Marches, Side Straddle Hops, Imperial Walkers, Weed Pickers, Overhead Press, Sun Gods, Michael Phelps THE THANG: Four Corners (on the track) – 30 Merkins, 30 Squats,…
07/16/2025 - Kodiak - Thanks for not leaving me lonely
WARMUP: We ran over the the MS and did a few.stretchy exercises THE THANG: We knocked out suicides with the islands and did different exercises (with increasing reps) with each…
06/16/2025 - Wicked Witch - Shame the DOG
WARMUP: meh – yappity yap THE THANG: hard to remember MARY: naw ANNOUNCEMENTS: July 4 convergence COT: yeah. And there was cold
06/21/2025 - Hurt Locker - 2.0 Trouble + I’d rather be ruckers
WARMUP: Poop Loop, SSH, WP, IW THE THANG: 2.0 Trouble Pax split out in 6 groups around board Roll to move by : Bunny Hops/Jump Squats Bear Crawls/Dry Docks Crab…
06/17/2025 - Paragon - 300 seconds
WARMUP: Yes THE THANG: Goal is to get the most reps for each event, win the most events. Teams switch events after the first 5 minutes. Each round 5 min…
06/03/2025 - 3rd F - Sledding in June
Two lines. Indian run. Pass 25-lb plate back to the guy in the back. He carries it to the front. Repeat. There are two sleds at the 30-yard line. One…
06/02/2025 - Wicked Witch - The DoucheBag
WARMUP: run like a bat outta hell with finally some SSH, GdMornings, Tumbleweeds and Flailing Arms THE THANG: Run to different locations and perform an assortment of hard $h!t. MARY:…
05/28/2025 - Kodiak - A good time with pals
WARMUP: stretches and moseyed a lap THE THANG: Wilt Chamberlains, Endurance Wheelbarrow, Red Rover Kettlebell, frisbee for air presses and merkins. MARY: went around and called 8 different exercises. ANNOUNCEMENTS:…
05/26/2025 - Wicked Witch - And where were YOU???
WARMUP: oaf jacks THE THANG: the MURPH ANNOUNCEMENTS: come play leap frog at dawson forest next saturday. bring your own fav bud COT: Valencia family and thanks for our fallen…