11 showed up on a chilly yet clear morning DISCLAIMER PRAYER COP Motivators/7 – TTT 20, WMH 10 count, LBAC 20/Chinooks 15/Shoulder Pretzels 10 THE THANG 3 Stations with a lap on the reset Station 1 20/25/30 Block Curls 20/25/30 Bent Over Rows 20/25/30 Kettle Bells 20/25/30 Overhead Press Station
Tag: Launchpad
Halloween Murph
35°F PRAYER THE THANG The Murph 1 mile run 100 pull-ups 200 merkins 300 squats 1 mile run CIRCLE OF TRUST PRAYER
He’s Got Legs-Part 2
It was a nice muggy morning to have 8 pax join together to work hard. An FNG came to find what he has been looking for….F3!! DISCLAIMER PRAYER COP Warm up lap TTT x10 The Motivator from 7 Mericans x10 THE THANG Because there are no speed humps in JC
Rainy day deck of death
58 degrees. Rain. A deck of cards. Coupons. 11 PAX DISCLAIMER PRAYER COP Warm Up SSH (IC) -25, LBAC(IC) F&R 25, WMH – 10 ct hold to each side, stair lap THE THANG Deck of death Hearts – block burpees Diamonds – squat thrusters Clubs – KB swings Spades –
Tour De Suck: AMRAP
14 PAX took a brutal tour around the AO in the 63 degree autumn feeling gloom. DISCLAIMER PRAYER COP Motivator from 6 (record low for YHC) TTT x10 Imperial Walkers x15 THE THANG PAX followed YHC on a tour around the AO with a few pit stops. During these pit
Lucky 7s
5 runners and 6 IPC PAX rolled into The Hill on a perfect 68 degree morning with just the right humidity for solid sweat. DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 right then left Warm-up lap THE THANG Simple routine 7 laps on the track 7 100
How Many DORAs?
13 pax answered that question this morning. And the answer is somewhere around two. Weather – 60 degrees and dry DISCLAIMER PRAYER COP SSH x 20IC HWs x 20IC IWs x 20IC Mountain Climbers x 20IC Merkin x 10IC Plank x 1 minute Mosey to top tiered lot THE THANG
MUSTER RD 3
15 PAX unsacked their arse to workout in a nice, muggy 70 degrees morning. DISCLAIMER Motivator from 5 Little baby arm circles (IC) 10 through the tunnel (IC) -10 WMH – 10 count hold to each side mosey a lap THE THANG 2 Rounds 2 minutes of work/30 seconds Side
Muster Rd 2
14 PAX, 62 degrees. Welcome back Micky Mouse! DISCLAIMER PRAYER COP Stair lap + beer lap Little baby arm circles(IC) 20 THE THANG 2 Rounds 2 minutes of work/30 seconds Side straddle hops/30 sec rest Sit-ups burpees Flutter kicks Squats/Jump squats Merkins/hand release merkins Lunges/jumping lunges MARY CIRCLE OF TRUST
MUSTER
65 degrees. 14 PAX(1 FNG) Work was done. DISCLAIMER PRAYER COP Mosey up the hill to parking lot by gym. Motivator from 5 Little baby arm circles(IC) for 20. Forward then reverse WMH 10 count hold to each side THE THANG 2 Rounds 2 minutes of work/30 seconds Side straddle