09/23/2023 - Catbox - Springsteen Special

WARMUP: Side straddle hop Copper head squat Copper head merkin Sun Gods (FWD x BKWD) Michael Phelps Weed picker THE THANG: For The Boss, Bruce Springsteen’s birthday, a born in…

09/11/2023 - Blacktop - 9/11 BD

WARMUP: Plank – wait on Koi. F3 Mission Statement, 5 Core Principals THE THANG: 2001 M (1.25 Mile) run 7 – Rounds of: 9- Pull-ups or bent over rows 11…

09/09/2023 - Catbox - Arms things

WARMUP: mosey, weed pickers, burps, weed pickers, SSH THE THANG: DORA 123: 100 Maktars 200 alt 4 ct shoulder taps 300 dips Sprints, bear crawls Burpee broad jumps Butkus Merkins…

08/25/2023 - Blacktop - Burpee King

WARMUP: SSH, weed picker, imperial Walker, copperhead squat, merkins, calf raises THE THANG: Burpee King MARY: Squat broad jumps, bear crawl, 6

08/18/2023 - Blacktop - Koi was late

WARMUP: warmup shenanigans THE THANG: from the top of the hill: 100 merkins in 5 minutes (30 sec timer) Down and up 150 jump squats in 7.5 minutes (45 sec…

08/07/2023 - Blacktop - Group pulsing

WARMUP: some stuff THE THANG: Dora. 200 pulse merkins, 200 pulse squats, 200 pulse lbcs. MARY: 6 inches (okay, maybe only 4.5) ANNOUNCEMENTS: idk, check with wastewater COT: peace and…