11/23/2024 - Hurt Locker - Explicit Lyrics
WARMUP: Imperial Walkers, SSHs, Week Pickers, Good Mornings, and Micheal Phelps THE THANG: #1 Mini Cooper on short loop; #2 21s w/ Dips and Pull Ups; #3 Dora at Buzz…
Pax: Oxbow
11/21/2024 - Safari - Luck of the draw
WARMUP: mosey, SSH’s, weed pickers THE THANG: pull a card. Aces are 1’s and face cards = 10. X’s by suit. Spades 1, hearts 2, clubs 3, diamonds 4. Run…
11/18/2024 - Hurt Locker - Is it a poop? Is it a hash mark? Is is Pella’s kung pow Panda Express from last night?
WARMUP: Mosey to the Big Christmas Tree, do SSH, WP, and leg stretchy stuff cause my legs needed stretchy stuff and everyone else had to go along for the ride.…
11/14/2024 - Safari - Grocery shopping is a beatdown
WARMUP: Ruck on mosey, SSH, Weedpickers, Runner Stretch R and L. THE THANG: Carrying different firefighter coupons and wearing our rucks, complete the circle doing ascending numbers of squats, switch…
11/11/2024 - Hurt Locker - Practice Picking up the Six
WARMUP: Mosey, SSH, Weed Pickers THE THANG 1: Lap around the park 3 Pax Carrying Coupons while other 3 run to next 1/4 Miler Marker & Back. Swapping out runners…
11/06/2024 - MorningWood - The Republican
WARMUP: Pella, Dandy, FMB and Misty with the 04030 Run Club meeting. THE THANG: Started off with 4 rounds of hill repeats. The plan was for 10 hill repeats, less…
11/05/2024 - Holy Iron - Make Kettlebells Great Again – CSAUP edition
WARMUP: Pledge of Allegiance and Star Spangled Banner tribute (not CSAUP) Mosey Arm warmups Good Mornings Air chairs Mike Tyson’s THE THANG: Round 1 – 47 Tricep Extensions w KB…
10/31/2024 - Safari - A Safari Halloween
WARMUP: yes THE THANG: We exercised, ran, rifle carried blocks and listens to Halloween music. Partnered up. Partner 1 did the exercise while partner 2 moved either by running or…
10/30/2024 - MorningWood - Great Hills, Great American Hills
WARMUP: discuss plans then abandon them to avoid the impending mutiny THE THANG: we ran the hills of Woodmont, the great American hills of Woodmont. Gaddis and grandmar MARY: nope…
10/28/2024 - Kodiak - Rinse Repeat – Spagetti Arms Pyamid (Modified)
WARMUP: Mosey, SSH, Good Mornings, Phelps Circles THE THANG: Pyramid w/ Coupons, 1st Exercise – Run, 2nd Exercise – Run….. 5th Exercise – Run going down the pyramid then reverse…