12/07/2023 - Happy Jack - Killer Merkins
It all started with Merkins, then we ran, sometimes fast, sometimes slower and sometimes backwards – but we always did more merkins. Even when the Q left in an emergency,…
Pax: Harp
09/07/2023 - Happy Jack - Guarantee
WARMUP: THE THANG: Bag Work and The Guarntee MARY: Flutter Kicks ANNOUNCEMENTS:
09/04/2023 - Wicked Witch - Labor Day Race
WARMUP: SSH + GMs THE THANG: 4 teams racing to various coordinates for the glory MARY: fuzzy fizzy 1mile race ANNOUNCEMENTS: COT: Samka’s prison ministry in Costa Rica + MaBells…
08/31/2023 - Happy Jack - Safari’s convergence with the Happy Jack
WARMUP: THE THANG: 5 stations-SB throws/Balls/SB push/Spike runburp/Tire flip MARY: ANNOUNCEMENTS:
08/24/2023 - Happy Jack - 12’3” Wannabes for $82mm
WARMUP: Run a bit and stretch THE THANG: 3 separate stations 25 yards apart with bags. Clean and Press your bag 5 times then broad jump (not bunny hop @lawdog)…
08/14/2023 - Kodiak - Little Bit Of Everyhing
WARMUP: partner laps opposite way 6 brokins when you meet partner. 6 meetings THE THANG: split squats and step-ups run and do LBCs Jack Webb Route 66 MARY: flutters Freddie…
08/10/2023 - Safari - Cloudy with a chance of MeatLOAF!
WARMUP: a little yoga plus MonkeyHumpers for all to enjoy! THE THANG: a)DuckFarmerShuttleRunRelay / b)FullBodyToning c)LoveHandleTuneUp MARY: HighPicklePounders ANNOUNCEMENTS: SFN events on 8/12&19, LeapFrogRace4YourBurrito@DawsonForestWMA 8/26 COT:HelpDoryFind-A-Car, SuperDave’s daughter dislocated
08/07/2023 - Kodiak - Crossfit Games
In recognition of the CrossFit games this weekend, we did a little MetCon beatdown. Warm A Rama: Copperhead Squats, Good Mornings, Weed Pickers, Sun Gods, and Michael Phelps MetCon (run…
08/02/2023 - Kodiak - Back To School
WARMUP: Mosey, SSHs, Weed Pickers, Windmills, Sun Gods THE THANG: Trivia style BD composed of 13 grade level questions, K – 12th grade. Get the correct answer, do 10 reps…
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…