Backblasts

Backblast #851 Four Corner Ladder

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WARM-o-RAMA 20 SSH (IC) Mosey Lap in parking lot THE THANG Today we did a basic ladder of exercises.  In the parking lot we had the four corners set aside of different exercises.  Reps for each exercise started as 12 going down by 2 each round.  Once we hit two reps, we went back up […]

Backblasts

Backblast # 850 A Hill, Coupons, and Teamwork

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Warm-O-Rama -10 count stretch to the toes -Spread the legs, 10 count stretch to the left and right -10 side straddle hops in cadence The Thang -The pax then moseyed to the hidden hill -This was a beat down where the pax would mosey to the top of the hill by the electrical box and […]

Backblasts

Backblast #849 – The one where Bart Simpson almost died

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YHC called for coupons. When arriving to Hospital Hill, the terrain was frozen Tundra…like walking on Mars. Time for plan B…actually plan C. Warm-O-Rama: Jump around and look like an idiot as Hasselhoff takes his time getting out of his car. Run to the HEATED stairs outside of the Van Andel Research Institute. But first, […]

Backblasts

Backblast #848 – The Pyramid

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Warm-O-Rama: Various Stretching 20 Seal Claps w/Knees Bent (IC) 20 Overhead Claps w/Knees Bent (IC) The Thang: Head to the stairs. AMRAP the following exercises at the bottom & top of the Stairway to Heaven: 20 (4ct) Shoulder Taps 15 Squats 10 Lunges 5 Burpees Head back to AO for more of the same and […]

Backblasts

Backblast #846 Escalating Core Work

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Warm-O-Rama -10 count stretch to the toes -spread the legs 10 count stretches to the left right and middle -10 count standing groin stretch -trunk twists -20 side straddle hops in cadence The Thang -The Pax moseyed one lap around the parking lot and did 10 Catalina wine mixer’s in cadence. -They then moseyed 1 […]

Backblasts

Backblast #845 Modified Robbie Miller

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WARM-o-RAMA 15 SSH (IC) THE THANG Our workout was a variaton of the Robbie Miller WOD, which our F3 brothers would be completing at the GoRuck Bragg Heavy.  We started with a modified Bataan Death March.  For the first iteration PAX would walk with the coupon over their head, while the last PAX would complete […]

Backblasts

Backblast #844 EGR Cardio

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Warm-O-Rama Capri Lap 20 SSH The Thang Run to the Remington Park (1.3 Miles) stopping along the way to do various exercises. After we get there turn around and head back. Mary 99 SSH Count-O-Rama Name-O-Rama COT Auf Wiedersehen – Kraut

Backblasts

Backblast #843 – Let’s go somewhere new

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The plan was a coupon workout on the stairs, but the weather prevented that so we modified. Warm-O-Rama Capri Lap SSH The Thang Mosey to the new MSU Parking garage. Stop along the way for dips, box jumps, flutter kicks, and derkins. Mosey up the stairs to the top of the new parking garage. Paula […]

Backblasts

Backblast #842 6 to 16 and back to 6

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Warm-O-Rama -10 count stretch to the toes, right over left, and left over right -10 count standing groin stretch -several shoulder stretches -10 arm circles in cadence -20 side straddle hops in cadence The Thang -The pax ran 30 yards and did 6 merkins.  They then ran back to the start and did 8 merkins. […]

Backblasts

Backblast #841 Billy Madison and THE Him Chain

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Warm-O-Rama Hoffa insisting we keep moving! (Great Call) 20x SSH IC Mosey around Zoo entrance as the route to the front lot, and the lot itself, was not plowed! The Thang Inspired by Billy Madison’s journey back through school, mosey a distance and exercise per grade.  We moseyed to different, accessible locations, followed by an […]

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Backblast #840 Less’ Birthday Celebration

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Warm-O-Rama 10 count stretch down 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 The Thang The pax started at the sled at your own risk sign at the bottom of the hill and ran to the tree […]