10/08/2023 - Black Ops - SmileRun 5k – SFN
WARMUP: THE THANG: speed for need!!!! 1stF: Run 2ndF: Socialize 3rdF: Serve MARY: ANNOUNCEMENTS:
Pax: Mongoose
09/26/2023 - Holy Iron - ChatGPT inspired
WARMUP: the usual SSHs, Weedpickers, Imperial Walkers, Michael Phelps THE THANG: 4 sets of 45 sec kbell exercise, rest 15(in some cases 10 sec) for the following exercises. Halos, swing,…
09/19/2023 - Slab - IPC Week 3
WARMUP: none THE THANG: IPC Week 3 Workout MARY: none ANNOUNCEMENTS: Lights of Hope 5K, 3rdF Breakfast, Smile
09/06/2023 - Rattlesnake Riviera - Mill, Ring Around the Rosie, and Back…(3) 40# sandbags in tow
WARMUP: No WoR, straight to the point! THE THANG: We rucked to the Mill carrying (3) 40# sandbags, circled up for mini beatdown which included: 25 Merkins 50 Flutter Kicks…
08/31/2023 - Radio Silence - Scilencing the critics
WARMUP: mosey around tennis court, then… 13 reps of each in cadence (4count) SSH Hillbilly Walker (12 of these, because hillbillies like me can’t count or spell) Shoulder Taps mountain…
08/30/2023 - Rattlesnake Riviera - Mill Ruck
WARMUP: Stroll with pauses for overhead press (20x) and riffle carry THE THANG: Partner BD: Bear Crawl down and Lunges back while partner did: 1. 200 overhead presses (combined count)…
08/24/2023 - Radio Silence - Iron Pax Warm Up.
Several Pax complete a 2.25 mile pre run just to get things rolling. Warm up with SSH, Hill Billy walker in honor of Lt. Dan and The Count and their…
08/22/2023 - Holy Iron - Doras for Time
WARMUP: Mosey then SSH, Weedpickers, Tumbleweeds, Michael Phelps, Sun gods THE THANG: Time based Doras. One PAX run, one PAX exercise for 5:30 min periods, then 1 min break. Exercises:…
08/19/2023 - Woodshed - Stay on the Ladder
WARMUP: Good mornings,The motivator, WP,IW, wind mill, bear hug crawls with merkin and shoulder taps, Balance Buddie Big Boy to Good Man by Devour the Day THE THANG: The ladder,…