02/20/2024 - Castle Black - Lots of Poles
We did some block work and then ran to the light poles and then back to the blocks. More running than expected! Duggar is a runner! Backdraft is a beast…
Pax: Wide Left
02/13/2024 - Castle Black - Here and There
WARMUP: 3/4s of a lap, 50 SSHs, 12 Imperial Walkers, some copper head squats THE THANG: Do 10 merkins here, then do 10 merkins over there. Come back and do…
02/01/2024 - Lions Den - Pit and pendulum
WARMUP: yep THE THANG: see photo MARY: yes ANNOUNCEMENTS: guns and hoses COT:prayers for fleetwood, Tackleberry for procedures. Chubbs – felicity, ice T – mom and family in
01/30/2024 - Castle Black - Welcome Back Wide Left!
WARMUP: The Castle Black Run (down the driveway, down the road, back up to the school, stop at the lower picnic tables), then SSH, Weed Pickers, Wind Mill, Sun Gods…
10/24/2023 - Castle Black - Elevated Elevens
WARMUP: Took the long lap down to the road, down the street, up the back way to the school. Triangled up by the picnic tables for Hill Billys, Good mornings,…
10/21/2023 - Catbox - Foul Play
Foul Play WarmUp Stretches Side straddle hop Copper Head Merkins Copper Head Squats Weed Picker Shoulders Circles Michael Phelps THE THANG: Partner exercise with cumulative counts Runs to court, grabs…
10/19/2023 - Lions Den - Squatty potty
WARMUP: the usual THE THANG: groups of three. 1. Alternate exercises between push ups and squats. 2. Different core exercises 3. Run/Bernie Sanders Squats-bear crawls-burpees-Peter Parker crawls MARY: ANNOUNCEMENTS: the…
07/27/2023 - Lions Den - Bear Crawl To EMOM
WARMUP: yes THE THANG: Bear crawl a couple hundred yards and coupon EMOM MARY: yep ANNOUNCEMENTS: 3rd F tomorrow COT: Prayers for Saget – Back & OshKosh Sister – Lisa…
07/01/2023 - Catbox - Randorama
WARMUP: Standard Warmo THE THANG: 7’s with pull-ups and merkins; Burpees and Flutter Kicks on the hill; Backdraft’s Tour de Bridgemill; Speedball MARY: ANNOUNCEMENTS: convergence COT: Lots of prayer requests;…
04/29/2023 - Catbox - Sports!
Whistle! Sirius – Eye in the Sky Mosey Warm O Rama FNG in the house: What is F3? What are the 5 pillars of F3? Disclaimer! BDay Proclamation! SSH (43…