12/06/2023 - Clinic - We ran, we did things.
WARMUP: Jog up things, jog down things, jog to and fro THE THANG: split up into 3 teams. Each team was given a stack of paper. Each paper had points…
Pax: Surf N Turf
12/04/2023 - Clinic - Blue light’s Die Hard Christmas
WARMUP: weed pickers, toy soldiers, Sun gods, kick through, Spider-Man Merkins THE THANG: Does hard Christmas The Thang – Nakatomi Plaza Defeat each Die Hard Bad guy at each stations…
11/13/2023 - Clinic - Tour De Downtown Woodstock
WARMUP: We stretched THE THANG: Jog to the fire station, 3 sets of 10 merkins, 15 squats, 20 overhead claps, 20 SSH. Jogged across the street to the church parking…
11/08/2023 - Clinic - Don’t do as I do… or as I say
WARMUP: mosey into stretching THE THANG: 100 ab reps; Indian run to chattie school with pax in back doing 3 should er lifts with kettle bells before running to front;…
11/06/2023 - Clinic - Running in the dark
Warmup SSH Weed pickers Sun gods Michael Phelps The Hodor Shoulder presses Curls Upright row Squat Tricep extension 1.5 mile run Mary for the last 2.5
11/03/2023 - Clinic - Core work
WARMUP: THE THANG: I did a last-minute fill in the q for vanilli. My brain wasn’t working, and I could hardly remember the names of any F3 workouts. But we…
11/01/2023 - Clinic - on the fly
YHC totally forgot about the scarecrows being in the amphitheater so I had to change my plan on the fly. We moseyed to the gazebo for disclaimer and Warmorama and…
10/25/2023 - Clinic - Make Bear Crawls Great at the Clinic Again
WARMUP: we did our warmarama in the gazebo THE THANG: we did two sets of 11s. One on the amphitheater wall Bobby Hurley and deep squats Then armless getups bear…
10/20/2023 - Clinic - What’s a little burpee between friends?
WARMUP: fast mosey around the AO THE THANG: Tubthumping – SSH and Burpee when you get knocked down Butkus around the circle, dropping to do an incline merkin when signaled,…
10/18/2023 - Clinic - 🔩🔩🔩
WARMUP: traditional F3 Cherokee warmorama THE THANG: various exercises with a 36lb bolt. MARY: tabata to “Flower”, squats with bolt. ANNOUNCEMENTS: COT: