12/13/2023 - Clinic - Modify as Needed
WARMUP: run around THE THANG: 4 sets of each exercise. 7 exercises, so 28 sets total. Run a lap around the front of the stage in between each set. 7…
Pax: Swing Line
12/08/2023 - Clinic - So…..where’s the 🚐?
WARMUP: SSH, weed picker, merkins, squats, good mornings, sun gods, THE THANG: Bar workout! Partner up for a DORA style workout with one performing a bar exercise and one running…
12/01/2023 - Clinic - Crazy 8’s
Crazy 8’s Started with a mozy up to the top of the hill, and warmed up with side-straddle hop, imperial walkers, weed pickers (smokers for some), & michael phelps. We…
11/30/2023 - Apex - Cold and Bold
WARMUP: Mosey to middle school bus offload area. (CoP) SSH, Mountain Climbers, LBC, Merkins, Arm Circles and MP. THE THANG: Dora with pax run to guard rail and back while…
11/28/2023 - Stockyard - 4 Stations Of Suck Followed By Sandbag Throws And Mary!
WARMUP: The Usual THE THANG: Station 1 10 burpees 5 sit ups 20 sitting punches Move to Station 2 with sandbag Station 2 10 lunges with sandbag 10 deadlifts with…
11/27/2023 - Apex - Beautiful Weather
WARMUP: SSH, IW, Merkins, CHS, Arm Circles, MP THE THANG: Mosey to Eagle Drive for 11’s at Middle School hill for Burpee’s and Incline Merkins. Mosey to Wrestling Gym for…
11/21/2023 - Stockyard - Timbers and Coupons
WARMUP: Reviewed 5 Core Principles, Mission Statement and Credo. Then SSH, IW, CHS, WP, Arm Circles and MP. THE THANG: Four teams of 2 pax per team shoulder carried 2…
11/06/2023 - Apex - We’re working hard, WOD are you doin?
WARMUP: Side straddle hop (in-cadence) 20 Weedpickers (in-cadence) 10 Sun gods (OYO) Michael Phelps (OYO) THE THANG: (1) 12 min AMRAP – 15 Merkins – 15 Big boys – 15…
11/02/2023 - Apex - The Columbian blend of coffee at QT is the best
WARMUP: Mosey to the wall and perform racoon crawls going west bound (wrong way) for some mental Disruption. Mosey around the parking lot and back to flag for Mission Statement,…
10/30/2023 - Apex - Canoe Brought the Van for Halloween
An uncommonly-large group of PAX, including 4 FNGs and a handful of downrangers — all whom had some relation to Canoe, and the bulk of whom arrived in a 12-passenger…