01/16/2025 - Apex - 🛶 70th Birthday Q
WARMUP: SSH, IW, CHS, AC, MO THE THANG: 3 beatdown areas 1-2-3. Divided up total Pax for each area then switched by airhorn every 12 minutes. (1) Bear Crawl between…
Pax: Stopwatch
01/13/2025 - Clinic - “Run around in circles!”
WARMUP: SSH, Imperial Walkers, Sun Gods, PH, Windmill THE THANG: Infinite Donkey Kicks – You can take a break at any time, but you must sign up to Q. Tabata:…
12/23/2024 - Clinic - Field trip to the new parking deck
Mozie Warmup 12 days of F3 (12s instead of 11s) Ended with a tour of the new parking deck, up and back down. Great place for a dry beat down…
12/16/2024 - Clinic - Christmas Reunion / New Tradition
WARMUP: SSH, Imperial Walkers Windmill Sun Gods PH THE THANG: Partnered up and hit 8 different stations: Station 1: Merkins + Hi5 (x10) Station 2: Bobby Hurleys + Hi5 (x10)…
12/06/2024 - Blacktop - wastewater can’t come up with a good title
WARMUP: Mosey, burpees, copper head dips, stepups. THE THANG: Copperhead dips, stepups, calves, burpees, squats, 7 station Tabata – abs, weighted front arm raises, American Hammers, curls, weighted arm raises…
12/02/2024 - Apex - Feel The Burn Yet!!!
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -4 rounds of arms (25 reps for each exercise) Merkins Moroccan night clubs 4…
10/28/2024 - Clinic - Is it 5 mins already!!?!
WARMUP: SSH, Imperal Walkers, Weed Pickers & Windmill THE THANG: 5 loops of the below exercises. – 15 Dips – 20 Copper head squats -> Modify if needed to 30…
09/03/2024 - Flying V - MasterClass
WARMUP: mosey THE THANG: Running/Rucking See channel for route details. MARY: ANNOUNCEMENTS:
08/02/2024 - Clinic - Stopwatch Anniversary Q
It was my 6 year F3 and 49 wedding anniversary. We did 4 groups of 4 exercises. Each had a core, arms, legs and aerobic exercise. There was a pax…
07/15/2024 - Clinic - Stopwatch is back
Typical Stopwatch beatdown. Dumbbells and