08/21/2023 - Blacktop - BLIMPS on Killamalunga
Copper Q 8/21/23 Blacktop WOR SSH Burpee Lunges Imperial walkers Merkins Plank Jacks Squats Mosey to the bottom of Mt. Killamalunga THE THANG: BLIMPS 5 burpees at the bottom 10…
Pax: Wastewater
08/20/2023 - Redline - Redline – Dwelling Loop Trail Run.
WARMUP: no warm up, we run. THE THANG: Dwelling Loop @ Blankets and Hill Repeats on Sizes Rd, which only a few made it to the Hill Repeats due to…
08/18/2023 - Clinic - Chowda’s VQ EPIC
WARMUP: Neck rolls, SSH, Weedpickers, Sun gods, Michael Phelps THE THANG: Part I – Tabata (30sec work/10 sec rest) – 2 Rounds with run stairs between 1. Overhead Air press…
08/13/2023 - Redline - Trail Day
WARMUP: running THE THANG: running MARY: running ANNOUNCEMENTS: a few COT:
08/12/2023 - WarTowne - Was this an Arena Q?
WARMUP: Mosey to the football field, 30 Side Straddle Hops, 14 Imperial Walkers, 10 Weed pickers, 30 calf raises total (10 each leg and then another 10 with both) THE…
08/11/2023 - Blacktop - The unplanned planned Beatdown
WARMUP: 3 burpees then a slow mosey through the parking lot, circle up with some SSH, weedpickers, bear in the woods, merkins THE THANG: pick a partner and grab a…
08/10/2023 - Arena - Flag handoff in a lightning storm
WARMUP: .5 mile run to the track. Tinfoil did intro & Picahna got the pax warm (exile is very fast at the SSH shuffle) THE THANG: Picahna round 1:Run one…
08/09/2023 - Broadway - Painz and Gainz
WARMUP: casual mosey, side straddle Hops, weed pickers, baby arm circles and hand release merkins THE THANG: Gainz 11s of: 3 count up, 1 count pause, 3 count down sandbag…
08/07/2023 - Blacktop - Group pulsing
WARMUP: some stuff THE THANG: Dora. 200 pulse merkins, 200 pulse squats, 200 pulse lbcs. MARY: 6 inches (okay, maybe only 4.5) ANNOUNCEMENTS: idk, check with wastewater COT: peace and…
08/05/2023 - WarTowne - Small Cop VQ and that’s not my Weinke
WARMUP: All the standards: side straddles, weed picker and Michael Phelps THE THANG: Small Cop’s VQ + 7th Birthday Today! •10min AMRAP 5 merkin 10 burpee 15 squat 20 side…