09/15/2024 - Apex - Iron Pax Challenge Week 1
WARMUP: pre run THE THANG: -3 burpee buy in -timer is set to 4 minutes once it goes off, it’s 3 burpees then continue the challenge. This will continue until…
Pax: Tinfoil
09/14/2024 - WarTowne - No break for fall
WARMUP: Mosey to FB field, SSH, Windmill, IW’s, WP’s THE THANG: Shuttle run 10 min, Mary memory game for 30 min. Havana burpee run. MARY: copperhead merkins ANNOUNCEMENTS:
09/05/2024 - Apex - Iron Pax Challenge #1
WARMUP: pre-run, personal stretching THE THANG: Start off with 5 burpees then go straight to thrusters until beeper goes off then another 5 burpees This will repeat until you reach…
08/21/2024 - Pineapple Express - Riding mosquitoes hard
WARMUP: THE THANG: Ran mosquito and rotated the lead MARY: ANNOUNCEMENTS: COT: Johnny Fever / MC / MCs
08/19/2024 - Apex - Duster Q
WARMUP: -side straddle hop, imperial walker, weed pickers, overhead clap, little arm circles and Michael Phelps. THE THANG: -200 (100 hand release merkins and 100 squats) from stop sign to…
08/16/2024 - Slab - Hero WOD Roy
*Five rounds for time* 7 burpees 21 squat thrusters 14 Hand release merkins Run ~.5mile The Hero WOD “Roy” is dedicated to U.S. Army Sergeant Roy R. Rodriguez, who was…
08/03/2024 - WoodstockRucks - Loop it, swoop it, and pull
WARMUP: THE THANG: Walked with heavy stuff, did some PT, learned to lash poles together so we could carry heavier stuff MARY: ANNOUNCEMENTS: The late twins were so late that…
08/07/2024 - Broadway - MGK
WARMUP: Mission Statement, Five Core Principals, Credo, and Disclaimer. Weed Pickers, Toy Soilder, Flamingos, Sun Gods, Michael Phelps, 100 Moroccan Nightclub. THE THANG: 1st part Split the group, group 1…
08/13/2024 - Slab - MailMen VQ
WARMUP: SSH Weed Pickers Tumble Weeds Copperhead Squats Shoulder Taps Michael Phelps THE THANG: Ran 450 meter laps stopping at 8 mailboxes along the way to complete lap specific exercises:…
08/12/2024 - Apex - Too many poles to count (final pole joke)
WARMUP: – We mosied a lot. THE THANG: – lots of sprinting – lots of work with the torture poles – some work flipping and carrying a oversized tire -…