07/15/2024 - Cheetah - it’s my birthday week and I’m hungover
WARMUP: THE THANG: 4 escalating corners, Merkins, squats, big boys, lbcs ANNOUNCEMENTS: Bethany house volunteers needed COT: prayers for those traveling, unity in our
Pax: Flatline
07/11/2024 - Stoneclad - Celebrating 40 with BOMBS, Purple Rain, burritos, better-than-Rays donuts, coffee, and valoritas
WARMUP: mosey, ssh, windshield wipers, merkin ring of fire THE THANG: Partner BOMBS One partner runs to creepy RV at the other end of the parking lot, 5 burpees, run…
07/09/2024 - Holy Iron - 1776 – 17 exercises, 76 reps
WARMUP: mosey, ssh, weed pickers, imperial walkers THE THANG: 17 various kettle bell exercises focusing on arms, legs, chest, and core MARY: mosey ANNOUNCEMENTS: COT: prayers for paper jam’s family…
07/08/2024 - Cheetah - Sophisticated yet sweaty
WARMUP: indigenous people run with warm up stretches and YHC’s arm warm ups, did a new burpee workout with finance bro music THE THANG: 3 rounds, 3 workouts x 30…
07/04/2024 - Black Ops - Annual July 4th Convergence
WARMUP: Sooorie led the PAX in SSHs and other typical warm o’rama exercises We counted off into 8 groups and separated to 8 different stations with 8 different Qs. THE…
07/02/2024 - Holy Iron - Full Body Workout
WARMUP: Mosey around parking lot. SSH, weed pickers, good mornings, toy soldiers THE THANG: * 3 rounds at each station * 20, 15, 10 reps per round * Legs *…
07/01/2024 - Cheetah - Finally . . . a Good Play List!
WARMUP: Extended Mosey. Side Straddle Hops, Weed Pickers, Imperial Walkers, Copper Head Squats, Moroccan Night Clubs, Michael Phelps. Mosey to the Blocks. THE THANG: Partner Up. Partner 1: Around the…
06/27/2024 - Paragon - Merkins aren’t just in May or Tires, tools and tricks
WARMUP: SSH, Copperhead Squats, Imperial Walkers, Sun Gods, M Phelps THE THANG: 7 rounds of 7 Exercises Merkins, Jump Squats, Flutter Kicks, Carolina Dry Docks, Leg Raises, Homeboys, Merkins 5,…
06/26/2024 - Colosseum - Bearcrawls….great idea Cheesesteak
WARMUP: SSH, WP, IW, Merkins, MC, LBAC, MP THE THANG: Bearcrawls, Calf raises, elevens burpees and big boys, dips, step ups, incline merkins, derkins MARY: yep ANNOUNCEMENTS: FBCW Fireworks Sunday,…
06/20/2024 - Stoneclad - I forgot that I had the Q.
WARMUP: SSH, Weedpickers, Tumble Weed, and Flutter Kicks THE THANG: Swerkins and Squats, Mosey, circled up for various core and leg workouts while 2 pax at a time, either fireman…