11/20/2023 - Clinic - let’s jump around and do dips
WARMUP: we ran, sometimes backwards, and did some exercises THE THANG: we did a lot of dips in sets of 20, ran laps, did a bunch of jumps and step…
Pax: Office Party
11/06/2023 - Clinic - Running in the dark
Warmup SSH Weed pickers Sun gods Michael Phelps The Hodor Shoulder presses Curls Upright row Squat Tricep extension 1.5 mile run Mary for the last 2.5
11/03/2023 - Clinic - Core work
WARMUP: THE THANG: I did a last-minute fill in the q for vanilli. My brain wasn’t working, and I could hardly remember the names of any F3 workouts. But we…
10/25/2023 - Clinic - Make Bear Crawls Great at the Clinic Again
WARMUP: we did our warmarama in the gazebo THE THANG: we did two sets of 11s. One on the amphitheater wall Bobby Hurley and deep squats Then armless getups bear…
10/23/2023 - Clinic - War…what it is it’s good for?
WARMUP: Jog, SSH, Weedpicker, Phelps, Sun gods, copperheads squats THE THANG: WAR. Split the pax into two teams. Deck of cards dealt one card at a time to each team.…
10/18/2023 - Clinic - 🔩🔩🔩
WARMUP: traditional F3 Cherokee warmorama THE THANG: various exercises with a 36lb bolt. MARY: tabata to “Flower”, squats with bolt. ANNOUNCEMENTS: COT:
10/16/2023 - Clinic - Snow White & the 7 Pax Dora
WARMUP: THE THANG: – Indian run to fire station – Dora: 100 burpees, 200 merkins, 300 squats – MARY ANNOUNCEMENTS:
10/09/2023 - Clinic - Escalator on the Fly
WARMUP: just the regular THE THANG: we did an escalator, starting on the stage we did one star jump, one Merkin, one four count mountain climber, one big boy sit…
09/25/2023 - Clinic - Ain’t know Party like a LawDog Party
Ran to the top of the amphitheater where the Woodstock folks so kindly repaved and blocked off that side road for a warmup of the usual suspects. Then off to…
09/22/2023 - Clinic - Friyay!
WARMUP: a little mosey, SSH IC, Imperial Walkers IC, Exile Merkins IC, Weed Pickers IC, SunGods, Michael Phelps OYO, THE THANG: Thang 1- EMOM 10 Burpees, 10 minutes, 100 total.…