11/30/2023 - Paragon - Lot’s o’ Core Stuff and Stair Climbing
WARMUP: SSH, Arm Circles, Excellent form 🥒 Pounders, Monkey humpers, and Burpees THE THANG: Part 1. 11’s on the benches after a short mosey. Derkins and box…
Pax: Panhandle
11/28/2023 - Cheetah - Merkin Mania
Merkin Mania inspired by a sick and absent Primrose. Every time anyone called out Mania all pax dropped for 10
11/28/2023 - Paragon - 12 Days of Christmas
WARMUP: It was a VQ warm up. THE THANG: Jester can explain. MARY: ANNOUNCEMENTS: Awesome job on your VQ Jester! COT: Prayers for LBC’s mother, Tinder’s family, and Homeboy’s
11/25/2023 - Catbox - Keep It 💯 , partner up, while one runs a lap the other works. 100 Dips, 100 Merkins, 100 Squats, 100 BBSU, 100 Bonnie’s, 100 Mike Tyson’s, 100 American Hammers, 100 Plank Jacks, 100 Flutter Kicks, 100 Imperial Walkers
WARMUP: Little mosey to the parking lot. Copperhead Merkins, Copperhead Squats, Weed Pickers, Sun Gods, Phelps THE THANG: Keep It 💯 , partner up, while one runs a lap the…
11/22/2023 - Forge - Forged in the fires of your nuts 🌰
WARMUP: plank, mission and core principles and disclaimer after I was allowed to actually communicate it Mosey (Beaver Cream got his name by committee here), SSH, Burpees (chance to get…
11/21/2023 - Paragon - Hickory Flat Slums Tour
WARMUP: mosey, plank while we do the mission and 5 CPs SSH, weed pickers THE THANG: Indian Run around HF, stop at intervals to do escalators. 10 Bonnie Blairs Add…
11/17/2023 - Kratos - ROF Fun
WARMUP: mosey around Plank/merkins and state mission, core principles THE THANG: SSH, Pickers, Mt climbers Dynamic stretching ROF work with Kettlebell passed around: Thrusters/Squats Chest presses/flutter kicks Pull throughs/Mt Climbers…
11/15/2023 - Pineapple Express - We was wrunning!
WARMUP: lexi humped Turtlehead’s car THE THANG: we ran Van Michael, said hello to an introvert, did zone 2, marveled at Lexi’s heart rate and ran some mile MARY: ANNOUNCEMENTS:…
11/13/2023 - Blacktop - It’s a Trap…workout
WARMUP: mosey to side of building, circle up, plank and go through mission and core principles, doing merkins in between, SSH, WP, MP, Sun gods THE THANG: 11s – Wall…
11/10/2023 - Kratos - 45 min work out in a 30 minute bag
WARMUP: mosey to stretching THE THANG: Panhandle called me out for a Monday bd repeat… (big brothers already watching) MARY: ANNOUNCEMENTS: veterans 5k; 3rd F breakfast COT: prayers and praises…