07/21/2020 - dungeon - Bleachers
10 min Stretch. Lots of double time – over a mile + bleachers. 1 minute drill sets (upper body/abs/lower Body/rest). Pushups, box jumps, Leg lifts, burpees, sit-ups, lots of other…
Pax: Udder
07/14/2020 - dungeon - COVID-19
Beatdown borrowed from Dumbledore/F3 Macon Intro/Disclaimer, Warmup with SSH, Weed Pickers, arm circles and Michael Phelps Mosey to backlot for COVID-19 Testing 19 reps of each with 2 minute run…
07/09/2020 - dungeon - Granny loves flutter kicks
10 min stretch/10 count each – calf stretch, quad stretch, hamstring stretch, inner thigh stretch, Arm/Shoulder stretch/Overhead Arm Pull/ Side Straddle Hop Double time for about 1.5 miles, ending…
06/30/2020 - dungeon - Get some pain
5 minutes of warmup stretches 15 minutes of free run into Indian runs 3 minute drills – 1 min upper, 1 min lower, 1 min abs, 30 sec rest, 3…
06/18/2020 - dungeon - Spidey at the Fungeon
The Dungeon Site Q had an unplanned absence and YHC got called to come up and bring the pain. With short notice YHC totally lifted, with gracious permission, Tackleberry’s VQ…
06/23/2020 - dungeon - Soup du Jour
Mosey to stadium, intro, 20 Ssh, 10 weedpickers. 20 second sun gods to 10 sec Michael Phelps, Intro new exercises: 10 crab cakes, in cadence. 10 wide legged staggered hand…
06/17/2020 - dungeon - 8… 7… What?
Mosey to field, 20 SSH, 10 weed pickers, Michael Phelps OYO 11’s on the hill we call big daddy caddy. Werkins at the bottom, BBS at the top. Round…
06/04/2020 - dungeon - Tom’s Top 5 Friends
Pre-run 2.8 mile with Yukon, BFace and MySpace @5am Intro/Warmup-Mosey around Dungeon, SSH 20reps, WeedPickers 20reps, ShoulderTaps 15reps in Cadence, Mosey to soccer field with coupons 4 corner beatdown w/coupons,…
05/21/2020 - dungeon - Intro to Coupon Work
We haven’t really incorporated coupons into a beat down yet, so today was as good as any to start. We don’t have many available at the AO, so I brought…
05/19/2020 - dungeon - BLIMPS Escalator
Mosey to back lot 20 SSH, 10 weed pickers. Sung gods/Michael Phelps OYO. 10 Burpees, 1/4 mile. 10 burpees, 20 lunges, 1/4 mile. 10 burpees, 20 lunges, 30 imperial walkers,…