Note: At the start of this mornings workout YHC informed everyone that it would be EMOM 1 Burpee from 7am until 8am, regardless of what else we were doing. Warm-O-Rama: 20 SSH IC 20 Mountain Climbers IC 10 Squats IC The Thang: Mosey to Lincoln Park with some pain stations along the way Partner Dora: 50 […]
Warm-O-Rama: Capri Lap, Mosey to the GRCC Parking Garage The Thang: Divide into teams and select a team captain. YHC explained the the pax that the beatdown was a competition between each team. Teams would start on opposite sides of the parking garage, they would then bsend two Pax down the stairs at the parking […]
Warm – o Rama: Simple stretches 35 SSH 4 COUNT IN CADENCE The Thang: Mossy to parking garage, then perform 4 different exercises . as a team While exercise was performed partner would run approximately 100 yards and back, so 200 yards total. Then take over said exercise. The four exercises were: 200 merkins as […]
WARM-UP Mozey Merkins Arm Circles Squats THANG Part I: Partner up for DORA 100 merkins 200 LBC 300 Squats Partner A exercises while Partner B farmer’s carried both coupons to bench down by the river, dropped the coupons, ran back. Swap. Partner A ran to sign, farmer’s carried both coupons back. Rinse and repeat until […]
PAX stretched while waiting for Soft Spot to arrive. 🙂 PAX ran to the GRCC track as MAD COW needed a 2 mile time for the Army Physical Fitness Test (APFT). Both Forrest and Miss Daisy acted as pacers throughout the 2 miles. MAD COW set a personal record with a 15:24 time. Shortly following, […]
WARM-A-RAMA Stretches IC: Arm Circles – forward x10, Arm Circles – backward x10, Overhead Claps x10, Seal Claps x10 IC: Side Straddle Hops x20 THE THANG Evolution #1 Starting at the mural to the right of the bottom of the Stairs, on your own (OYO)… Merkins x50 Up the stairs LBCs (4-ct) x50 Down the […]
Warm Up: Mosey, inside sharp full, down low, outside shuffle, down low, inside outside, open the gate, close the gait, take off pants The Thang: 10 Burpee/minute for 5 minutes PAX in pairs went from cone to cone (@15 yards); at each cone a new mode of transport (bear crawl, crab walk, duck walk, seal […]
Warm-O-Rama 20x – SSH 15x – Imperial Walkers Ski-Jump Stretch (squat, lean forward, extend arms upward) 10x – PDP (pissing dog plank) from plank position extend knee and leg outward and upward. 10x – Merkins The Thang Pax moseyed the standard 2.75 mile loop down the trail to Riverbend St., Took the trail to Veteran’s […]
Warm-O-Rama 20 SSH 10 OH Clap 10 Seal Slaps 10 Arm Circles Flap Jack 10 Merkins 10 Squats The Thang Pax grabbed their coupons and headed to the fountain at the center of the park where YHC explained the plan. There are 4 pathways that meet at the center of the park and go out […]
Warm-O-Rama: Superman’s, side straddle hops, butt kicks, side shuffles, floor sweeps, inch worms, lunge with a twist. The thang: started with a mosey to the hill. Went 3/4’a up and beat crawled the rest. Moseyed back to AO. Completed coupon curls, OH presses, skull crushers, and merkins as a group with each person counting up […]
Warm-O-Rama 20 SSH 10 OH Clap 10 Seal Slaps 10 Arm Circles Flap Jack 10 Merkins 10 Squats The Thang Pax grabbed their coupons and headed to the fountain at the center of the park where YHC explained the plan. There are 4 pathways that meet at the center of the park and go out […]
Warm-O-Rama -10 count stretch to the toes -Spread the legs-10 count stretch to the left, right, and middle -10 count standing groin stretch -20 side straddle hops in cadence -Set the coupon on the ground and stand to one side of the coupon. Do 10 squats and then jump to the side over the coupon […]