18 PAX overcame the sack to put in some leg work on a brisk 36 degree January morning. DISCLAIMER PRAYER COP Motivators – From 7 Through the Tunnel – IC x10 Imperial Walker – IC x20 WMH – 10 count each side THE THANG PAX partnered up to complete a
Tag: Kardashian (R)
30 minutes of Salt n Pepa
YHC picked up the Q on Monday eve. Then looked at the forecast and saw 40 and rain. Perfect for a Salt n Pepa Push it Q. DISCLAIMER 2 lap warm up dynamic stretching at goal line divide in to 7, 8, and 9 minute/mile push it groups. Indian run
AMRAP
12 Pac came out to some warmer weather (31 degrees instead of in the teens). I did this Q once before at The Range but decided to use it again with some modifications. DISCLAIMER PRAYER COP Stair lap. TTTx 15 Little baby arm circles x10. This got interrupted by a
Deck O’Cards
13 pax came on a cool morning in the gloom to get better. DISCLAIMER PRAYER COP Run to the amphitheater Merkins Lunges And a few other warm up exercises. THE THANG A deck of waterproof cards were brought out. Hearts represents burpees Diamonds represents Mercans Clubs represents Freddie Mercuries Spades
20 4 20
20 Pax joined together in the blustery 20 degree weather. DISCLAIMER PRAYER COP SSH IC (20) Squats IC (20) LBAC (20) each direction THE THANG 2 stations are set up. 1 at the Pavilion the other at the Bike Rack. Begin with said exercise with a Qty of 5 Reps,
It’s a Cold One
25 degrees, flurries, and a day off didn’t keep 12 Ruckers, IPCers, nor runners in. DISCLAIMER PRAYER COP YHC rolled in on two wheels so we got right to it THE THANG 2 groups of 3 Run the stadium 100 yard dashes Laps around track Stadium runner is the timer
Chatter and Work
Saturday Jan 18th The weather was perfect for work, the Ice held off, the number of pax was 17 DISCLAIMER PRAYER COP Motivators from 8, LBAC, WMH, TTT. Carry your blocks to Girls Inc. hill. THE THANG Teams of 2, 1 ran to the top of the hill while the
PC Squatblock – Confused yet?
Thursday Jan 9th The weather was perfect for work, the number of pax was 14 DISCLAIMERPRAYERCOPMotivators from 8, LBAC, WMH, TTT. Double Applesauce (2 line indian run around the block), Cluck went down at the end and walked it off. Thankful he didn’t break his ankle.THE THANGTeams of 4 split into
Imaginary Ladders
19 PAX including FNG Mickey Mouse. Joined by Dutch Boy from Charlotte. 59 degrees DISCLAIMER PRAYER COP -5 Burpees OYO -20 SSH IC -4 Burpees OYO -15 SSH IC -3 Burpees OYO THE THANG Borrowed from our brothers @ F3 Greenwood Ladders (10 Yard Line – 50 Yard Line Ladder
The Hill Adventure
16 PAX raced to complete a wonderful workout before the rain. DISCLAIMER PRAYER COP SSH IC x20 TTT IC x20 Imperial Walkers x20 THE THANG PAX moseyed to Girls Inc. for a Dora Work Out! P1 – Worked to complete workout before P2 got back. Merkins x10 Lunges x10 each