11/27/2023 - Colosseum - Manic Merkin Mile Monday
Mile Monday Course – Stay together (plank on 6) – 10 & 15 Merkins at every intersection – 15 down – 10 back 11s – Carolina Dry Dock…
Mile Monday Course – Stay together (plank on 6) – 10 & 15 Merkins at every intersection – 15 down – 10 back 11s – Carolina Dry Dock…
A beatdown meant to celebrate all of the 2023 Q’s at the Colosseum so far. Each mini BD had theme music too. Viceroy – 7s – Squat – Gallop -…
THE THANG: Found all the stairs at the Clinic and then found some more. We rucked our faces off and then went to reformation for beer and
WARMUP: Usual THE THANG: Basketball agility, 2 laps. Big game of knockout. When you get out, work on 23 reps each of SLAM. (Squat, lunge, American hammers, merkins) Once there…
Johnny Cash Rings of Fire w/ cardio every other song – Merkins + Plank – 6 inches + Flutter Kicks – Burpees + Military Press – Dips + Step Ups…
Warm-O-Rama – side straddle hops, weed pickers, imperial walkers, Sun gods, and some Michael Phelps to get started. BD- DORA Style one PAX ran around the drop off loop, and…
Intro Apparently Viceroy was going to be the Q, but the Q sheet was empty. Male community leadership invigorated by the Clinic convergence, YHC jumped at the chance to Q,…
Ladder workout. Reps start at 1 for each exercise and go up to 10 reps for each exercise. When you get to 10 reps per exercise, you go back down…
Hate those flabby arms and weak shoulders? How about that gut that hangs just a little too far over the belt? And what about those chicken legs? Don’t you wish…
We got in 2.4 miles with a 40lb sandbag. Every five min the 40lb sandbag was passed to someone else and it rotated through each PAX throughout the whole