09/02/2023 - Black Ops - KenMo Run One Ruck One
WARMUP: run the flat THE THANG: run up and down the mountain, ruck up and down the mountain, run up and down the mountain, ruck a little to finish ANNOUNCEMENTS:…
Pax: Oracle
08/26/2023 - Black Ops - Redtop Ramblin
Once around the Homeland and a couple trips around the Iron Hill. Oracle killing the long run with very little
08/23/2023 - Broadway - 3 Minutes
WARMUP: Ruck to the Pub for disclaimer, welcome and exercises: SSH, overhead claps, Moroccan nightclubs, LBAC’s, Iron Cross, and copperhead squats THE THANG: Buddy up for safety We’ll ruck East…
08/20/2023 - Redline - Redline – Dwelling Loop Trail Run.
WARMUP: no warm up, we run. THE THANG: Dwelling Loop @ Blankets and Hill Repeats on Sizes Rd, which only a few made it to the Hill Repeats due to…
08/19/2023 - Black Ops - Lt. Dan’s 2 Year F3 Anniversary @TheRonin
WARMUP: Mosey to back of the Etowah River Park Oval: 24 SSH 10 weed pickers 10 copper head squat 10 copper head merkins 10 toy soldiers THE THANG: 🔥 Impossible…
08/18/2023 - Clinic - Chowda’s VQ EPIC
WARMUP: Neck rolls, SSH, Weedpickers, Sun gods, Michael Phelps THE THANG: Part I – Tabata (30sec work/10 sec rest) – 2 Rounds with run stairs between 1. Overhead Air press…
08/17/2023 - Slab - Stay on the Ladder
WARMUP: Movitator,WP, wind mill,MP, sungod-Bear Hug Crawl with merkin & shoulder taps, mosey to playground for balance buddie big boys THE THANG: The ladder- 5 burpee buy in then mosey…
08/13/2023 - Redline - Trail Day
WARMUP: running THE THANG: running MARY: running ANNOUNCEMENTS: a few COT:
07/24/2023 - Clinic - Monday Lasso Special
WARMUP: 5 minutes TABATA exercises: SSH, MERKINS, MOUNTAIN CLIMBERS, PLANK THE THANG: 40 minutes full body exercises: BURPEES (50), HR MERKINS (40), BBS (30), SQUATS (20), STAR JUMPS (10). Two…
07/21/2023 - Clinic - Run 🏃♂️ with Guns 💪
WARMUP: 0530 SSH, IW, CHS, Weed Pickers, S. gods, Imperial Walkers THE THANG: Run Amphitheater loop via creek trail to Chat Tech flags to Main St. Hwy. 5 to Amphitheater…