09/09/2023 - Black Ops - KenMo runnin
22 miles of
22 miles of
WARMUP: Where’s @tinfoil? Mosey to the coupons and start with SSH – welcome delivered during air chair, and plank THE THANG: Iron PAX week one, sans EMOM timer. A little…
WARMUP: Side straddle hops, imperial walkers, weed picker, sun gods and Michael Phelps THE THANG: -11’s staircase top: bench press and overhead press bottom: squats and bent over rows -20…
WARMUP: stretch THE THANG: run Catbox – Home Depot circle trying to find the lost boy MARY: no ANNOUNCEMENTS: no COT:
Warmorama Welcome & mission statement Core Principles – in order Burpees for each missed, squats for correct answers Some kind of weird gymnastics merkins YHC made up Part 1 -…
WARMUP: Bernie Sanders Side Straddle Hops Copperhead squat Sun Gods Michael Phelps THE THANG: In pairs, one completes exercise while the other walks fast around loop with ruck. 100 Hand…
WARMUP: Single file line mosey with sand bags, circle up, OUR MISSION, THE 5 CORE PRINCIPLES, and THE CREDO. 5 Burpees, 5_slow Weed Pickers, 10_3 count Shoulder Pretzels, 20_3 count…
WARMUP: Yep THE THANG: grabbed coupons and met at the MS parking lot. Pax paired up and started in the middle parking line one pax moved left and the other…
Once around the Homeland and a couple trips around the Iron Hill. Oracle killing the long run with very little
WARMUP: Yep THE THANG: Everyone started in plank at entrance of parking lot. Each pax then sprinted to the top parking lot and did merkins until the six came in.…