03/29/2024 - Blacktop - Mediocre at Best
WARMUP: saw Koi coming in late so we did the right thing and ran in the opposite direction. the normal, ssh, weed pickers, squats, etc and added in the Mall…
Pax: Wastewater
03/28/2024 - Apex - Paver Carry
WARMUP: Started with 5 core principles, credo, and mission statement. Then calf raises, 12 count weed picker, side stretch, wobbly knee and imperial walker. THE THANG: six bucket stations with…
03/25/2024 - Blacktop - The blacktop Barkleys
WARMUP: just ssh THE THANG: 5 laps around the AO, stepups,merkins, calf raises, bear crawl, Bernie We didn’t even get a Fun Run. MARY: 3 minutes, 1 each per Pax.…
03/18/2024 - Blacktop - Cuddles and Snuggles
WARMUP: THE THANG: 3 miles and exercises MARY: ANNOUNCEMENTS:
03/16/2024 - WoodstockRucks - CoopStrong 4-Miler
WARMUP: 15 Squatjacks (aka Little Man in The Woods, 10 Ruck Merkins while waiting on Wastewater THE THANG: Pax pick a cardinal direction and we ruck. Started West, then South,…
03/07/2024 - Apex - Wastewater needs to get backblasts more timely!
Mosey to wall for eastbound racoon crawls. Mission Statement, disclaimer, core Principals, standard warmup. Thang 1: Route 66 – Merkins. Plank on 6 then advance to next pole on YHC…
03/07/2024 - Apex - Wastewater needs to get backblasts more timely!
Mosey to wall for eastbound racoon crawls. Mission Statement, disclaimer, core Principals, standard warmup. Thang 1: Route 66 – Merkins. Plank on 6 then advance to next pole on YHC…
03/13/2024 - Broadway - The arm pump was legen.. wait for it .. DARY… legendary
WARMUP: – side straddle hop – weedpickers – air claps – curls THE THANG: 3 sets – 20 Bent over rows – Run down hill – 20 upright row -…
03/11/2024 - Blacktop - Always Be Moving
WARMUP: The usual suspects and Coco’s Calf Crushers THE THANG: 5 burpees four corners on killa-my-lunga 3x, suicides to the lights MARY: Alabama Prom Dates, 6inches ANNOUNCEMENTS: Lake CSAUP, 2ndF…