10/09/2023 - Hurt Locker - Quarter mile calculator
WARMUP: SSH, WPr’s THE THANG: ran to each mile marker and added a work out at each. Counting by 2’s 2 Burpees 4 Squats 6 iron crosses 8 dips 10…
Pax: Hopper
09/28/2023 - Safari - Substitute Q at Safari
WARMUP: Mosey the perimeter of the property THE THANG: Slingshot style at 4 pain stations , rotating out PT. Mode of traversal: Bear Crawls , Indian Run. PT MVP: Merkins…
09/23/2023 - Hurt Locker - Leapfrog on the 1/4’s
WARMUP: Long mosey and stretches THE THANG: On the track. 20 count PAX led exercises at each post. Start at 1/4 post #1, do exercise, run to post #2, do…
09/21/2023 - Safari - Deck of Death
WARMUP: Mosey to the lower lot and back to the Startex THE THANG: Deck of Death – War -Pre Runners vs. Regular Posters Hearts = Mtn. Climbers Diamonds = Merkins…
09/16/2023 - Hurt Locker - Tunnel of Love, Bridge of Hate and Fence of Pain
WARMUP: Mosey , light PT THE THANG: Perform a Tunnel of Love and Bridge of Hate with a sandbag across the Quad, mosey to the multi sport field for tossing…
09/15/2023 - Clinic - Hopper’s 300
WARMUP: Quick Mosey and light PT and going over the 5 core principles, mission statement and credit. THE THANG: From the stage , pair up , cumulative 300 Merkins, 300…
09/14/2023 - Safari - Safari (Animals are Great)
WARMUP: stretching because the q had a Charley horse THE THANG: Spokes on a wheel with the Macedonia parking lot as the hub. Pax went on safari out into the…
09/11/2023 - Hurt Locker - “The 343”
WARMUP: yes THE THANG: In honor of the 343 FDNY lost on 9/11 we did 100x SSH (4 count), 100x air press (4 count), 100x LBC (4 count), 43x hand…
09/11/2023 - Hurt Locker - The 443
WARMUP: Yes THE THANG: In honor of the 443 FDNY lost on 9/11 we did 100x SSH (4 count), 100x air press (4 count), 100x LBC (4 count), 43x hand…
09/09/2023 - Hurt Locker - Let’s go for a Run
WARMUP: 1/2 lap stopping at the posts for some exercises THE THANG: Cooper at the tennis court parking lot & long 11s at the front of the Buzz MARY: American…