10/09/2023 - Blacktop - We Did Things
WARMUP: Mosey, SSH, Mtn Climbers, Merkins THE THANG: Line up, and do rounds covering about 30 yds Rd 1 – bear crawl, 5 burpees, bernie back, plank Rd 2 -…
Pax: Sega
10/02/2023 - Blacktop - Where are the ribs Tendy?
WARMUP: Mosey, Single SSH, Weed pickers, merkins, Coco Calves THE THANG: Mt. Killa-my-burpee accent, coupon work, burpees and bear crawls MARY: Pax round robin ANNOUNCEMENTS: Stopwatch 70th birthday convergence, speed…
09/30/2023 - Catbox - Station Work
WARMUP: the usual THE THANG: 5 Stations 1. Burpee Pull Ups, squats, SSH 2. Austrian Pull ups, swinging derkins, box jumps 3. Coupons: shoulder press, curls, upright rows, man makers…
09/29/2023 - Blacktop - 69 Gas Fairies
WARMUP: THE THANG: Preheat oven 450F. Heat olive oil in a pan with deep sides and saute onions and jalapeños 2 minutes. Add ground cumin and cayenne pepper and saute…
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…
09/01/2023 - Blacktop - I’m cooking dinner
WARMUP: stretching THE THANG: squats MARY: abs ANNOUNCEMENTS: where is wastewater COT: can’t
08/29/2023 - Black Ops - Sanctification
WARMUP: run…what does sanctification mean to you? THE THANG:run. MARY:
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