07/16/2024 - Holy Iron - On the fly Qs are never a good idea
WARMUP: mosey, ssh, weed pickers THE THANG: – Tally’s painful bus lanes – 8 Bit’s TikTok VO2 max kettlebell swings – CSPAN’s various rounds of pain MARY: flutter kicks, LBC,…
Pax: Slum Lord
07/12/2024 - Black Ops - Guantamamo???
WARMUP: Pool Walk, Imperial Walkers, SSH THE THANG: Individual Meadly Butterfly (4 Laps), 10 Merkins/20 BBS between laps Backstroke (4 Laps), 10 Dips/20 V-Ups between laps Breast Stroke (4 Laps),…
07/09/2024 - Holy Iron - 1776 – 17 exercises, 76 reps
WARMUP: mosey, ssh, weed pickers, imperial walkers THE THANG: 17 various kettle bell exercises focusing on arms, legs, chest, and core MARY: mosey ANNOUNCEMENTS: COT: prayers for paper jam’s family…
07/02/2024 - Holy Iron - Full Body Workout
WARMUP: Mosey around parking lot. SSH, weed pickers, good mornings, toy soldiers THE THANG: * 3 rounds at each station * 20, 15, 10 reps per round * Legs *…
06/11/2024 - Holy Iron - Kettlebell capture the flag – success or epic fail?
WARMUP: mosey around the church, SSH, merkin, abs THE THANG: partner dora – 100 merkin pull through, 200 curls, 300 squats (modified to 200). To the field for 15 minutes…
05/14/2024 - Holy Iron - Last minute pipes
WARMUP: SSH, all the arm circles, t claps, Michael phelps THE THANG: Doras with w slosh pipes 2 pax each carried a pipe down the field and back while the…
05/07/2024 - Holy Iron - HIIT Me with Your Best Shot
WARMUP: • Lap around the church (Bernie Sanders up the hill on the back side) • Toy Soldiers x10 • SSH’s x20 • Sun Gods OYO THE THANG: Circuit 1…
04/23/2024 - Holy Iron - Escalating Goodness
WARMUP: mosey, SSH, merkins, weed pickers, good morning THE THANG: Line up shoulder to shoulder, lap after each round of exercises, start with one and and build, plank rows when…
04/23/2024 - Holy Iron - Escalating Goodness
WARMUP: mosey, SSH, merkins, weed pickers, good morning THE THANG: Line up shoulder to shoulder, lap after each round of exercises, start with one and and build, plank rows when…
04/19/2024 - Slab - RED Friday: Shawshank Memorial WOD
*WOR: Brought to you by BMW* Shawshank loved cars. His car is a BMW B-allerinas: Toe Squats M-onkey Humpers W-ind Mills *THE THANG:* *Shawshank Memorial BD Part 1* Led by…