06/17/2024 - Apex - Duster Q
WARMUP: side straddle hops, the pretzel, weed picker, sun gods and Michael Phelps. THE THANG: 4 sets of 100 (squats, bench press, straight leg and curves) Every 25 reps within…
Pax: Mr Sparky
06/13/2024 - Apex - Hill and Repeat
WARMUP: Imperial Walker, Side Straddle Hop, 12 count Weed Picker, Lower back Stretches THE THANG: Finished 70 routine at Etowah Wrestling Hill. Tabata style with each various exercise totaling 70…
06/11/2024 - Stockyard - Running and Rucking
WARMUP: Five Core Principles – warm up on the ruck – THE THANG: Mosey with pavers, head lamps and rucks to out and back course on Cross Country Trail. Next…
06/05/2024 - Broadway - Indy 500
WARMUP: Slick ruck 1 lap, jogged with ruck 1 lap, Mission, Principles, Merkins, squats, and arm circles. THE THANG: Indy 500 https://f3greenwood.org/all/ironpax-challenge/cindy-500-ipc-2023-week-3 MARY: For the birds ANNOUNCEMENTS: GTE 51 Huntsville…
05/30/2024 - Apex - Duster Q
WARMUP: -side straddle hops, imperial walkers, frankenstein, weed pickers, sun gods and Michael Phelps. THE THANG: -11’s on hill (no surrenders x merkins) -calf squat or squat raise (calf raise…
05/30/2024 - Apex - Duster Q
WARMUP: THE THANG: MARY: ANNOUNCEMENTS:
05/29/2024 - Broadway - Thrusters or skull crushers?!
WARMUP: Run around the parking lot a single time – imperial walkers – Weed pickers – side straddle hop – Merkins – Sun goods THE THANG: Mosey down burney hill…
05/23/2024 - Black Ops - Thirst Thursday!
WARMUP: nope THE THANG: 3 + mile ruck MARY: Beers ANNOUNCEMENTS: Beers COT:
05/21/2024 - Stockyard - No breath for mumble chatter…
WARMUP: SSH, Weed Pickers, Imperial Walkers, Sun Gods, Michael Phelps THE THANG: Rifle Carry to blacktop 10 Manmakers Plank Jacks Mosey to back hill (Split squats on curb, merkins, mtn…
05/18/2024 - WoodstockRucks - We may get wet.
WARMUP: ruck overhead disclaimer in court values, can overhead press. THE THANG: lineup by height no talking, divided in to two team, dump your ruck, pack it back up, ruck…