08/22/2020 - The Mill - Grinding it out at The Mill
Intro: “Not the official” Launch of The Mill of NoGA in Adairsvile! FNG present – Core Principles and Disclaimer given. Never been to Manning Mill Park so YHC had two…
Pax: Dr. Feelgood
08/27/2020 - dungeon - Iron Pax Week 0
50 Squats 40 Big Boy Situps 30 Merkins 20 Bonnie Blairs (each leg) 10 Burpees 400 Meter run 4 rounds for
08/25/2020 - dungeon - Get some
10 minute whole body stretches Double time ~ 1.5 miles followed by bleachers 3 sets of 1 minute drills focusing on upper/lower/abs Indian run to release point – sprint/jog at…
08/20/2020 - dungeon - Moving Day
Intro/Disclaimer WarmOrama- 20 SSH 20Weedpickers 20 leg stretch SunGods/Michael Phelps OYO Mosey to the Underground with coupons in hand Beatdown: with coupons U-Uhauls Horizontal Chest press x10 Incline Chest Press…
08/18/2020 - dungeon - C.U.R.B Appeal
Warm-a-rama: SSH, Weedpickers, Quadricep stretch, SunGods, Michael Phelps, torso twists, chest extension. Mosey to back lot. C.U.R.B Appeal: start on one curb side of lot doing one exercise of preset…
08/13/2020 - dungeon - One Big Ab
0500 pre run 0530 Intro/Disclaimer Warmups- 20x SSH in cadence, 20 weedpickers in cadence, Sun Gods on your own forward and reverse. Michael Phelps Mosey to front of AO. Circle…
08/10/2020 - dungeon - Lightening makes this Q Dicey
Rolling Dice on the Rain: warm-up- ssh, weedpickers, willy mays, triceps and shoulder stretch, mosey to side lot. Dice Chart two colors, black represents exercise, white reps count , 1-6…
08/06/2020 - dungeon - C-blocked
Showed up at AO- got denied! Gate closed. FRAGO‘d to backup AO Stretched for 10 minutes Warmed up by running uphill carrying rocks Ran about a mile Hit pull-up bar…
08/04/2020 - dungeon - Geese Run with Droppings
No FNGs so quick Disclaimo Warm-o-mania Sun gods OYO, mumblechatter (?), Willy Mays IC, Arch worm merkins IC, SSH IC, let’s go! The Thang Only told the PAX to line…
07/09/2020 - dungeon - Granny loves flutter kicks
10 min stretch/10 count each – calf stretch, quad stretch, hamstring stretch, inner thigh stretch, Arm/Shoulder stretch/Overhead Arm Pull/ Side Straddle Hop Double time for about 1.5 miles, ending…