08/15/2023 - Flying V - Sweatin’ Like The Sitch
We ran down Woodstock Pkwy towards Outlets. Back on Rope Mill or Main. All ended up soaked and looked like The Situation does on a normal day. Prayers for some…
Pax: Driftwood
08/04/2023 - Clinic - The Gambler
WARMUP: Calf Raises, Weed picker, copper head sqauts, Merkins THE THANG: A Circle of Merkins, Mini dora with sqauts, merkins, and sit ups Game: A card Deck is placed away…
07/27/2023 - Arena - The Showdown
THE THANG: 1v1 Competition: place 60# sand medicine ball at 50yd line 1. Count off in 2’s to create two teams. 2. Each team picks one runner then YHC counts…
07/26/2023 - Kodiak - Kodiak Challenge Success
YHC is a promotional Genius. No one said it could be done, but LawDog got Southsiders to break away from there comfort zones and visit the mothaship and finally encouraged…
07/24/2023 - Clinic - Monday Lasso Special
WARMUP: 5 minutes TABATA exercises: SSH, MERKINS, MOUNTAIN CLIMBERS, PLANK THE THANG: 40 minutes full body exercises: BURPEES (50), HR MERKINS (40), BBS (30), SQUATS (20), STAR JUMPS (10). Two…
07/18/2023 - Flying V - A little ambition is a good thing…
WARMUP: running THE THANG: running MARY: running ANNOUNCEMENTS: COT: BradyBunch’s M, brothers on our right and left Good work
07/11/2023 - Flying V - The Flying VinterVals
WARMUP: 🚫 THE THANG: intervals around Caynons MARY: stretch ANNOUNCEMENTS: LawDogs 8th F3versery is July 26 at The Kodiak
07/10/2023 - Clinic - Tabata time
WARMUP: SAH, merkins, squat, windmills, weed pickers THE THANG: 5 rounds of 4min tabata Burpee, American Hammer, donkey kicks, hand-release merkin, squat jump MARY: stretching COT: steeplechase has a 3.0…
06/27/2023 - Flying V - Pick Your Poison
PAX had a choice of 3 routes of 3.5, 4.5, or 5.5. Great work by all. Prayers for Brady Bunch’s M, Nesquick’s 2.0’s, and all
06/26/2023 - Apex - Monday Moaning
.25 mile mosey to warmup. Grab coupons. .25 mile mosey to warmup. Grab coupons. Escalator Style BD (Set 1: 10 reps. Set 2: 10-20. Set 3: 10-20-30. Etc…). Run .25…