DATE: 2023-03-25 AO: Farm Q: Sparky PAX: Gekko (Keith Capp) FNGs: None COUNT: 2 WARMUP: SSH, beet pickers, arm circles, Michael Phelps THE THANG: 4 Rounds of Merkins Squats Lunges Plank Short run MARY: Lbc Rosalitas Flutter kicks ANNOUNCEMENTS: COT: Be on the lookout for people supporting other people. Oftentimes the caregivers are stressed and …
Burpees and Lurpees
DATE: 2023-03-24 AO: Patriot Q: Booking PAX: Shake 'N' Bake, Maguire, citrus, Sunshine, bogey, Ice Tea, CableGuy, 2 percent, Flipper, Wallace, Gherkin, Major Payne, Strange Brew, Big Short FNGs: None COUNT: 15 WARMUP: SSH, Windmills, Cherry Pickers, WMH, Michael Phelps, Hill Billies, Down Dog, Kobra Kai THE THANG: Line up on goal line---> run to …
Abe-Vigoda-Old-Man-Yoga
DATE: 2023-03-24 AO: Horizon-Ao Q: Legacy PAX: Kodiak, Lazlo, sticks, Mr Haand, Disco, Old Bay, Fish Fry, 3 mile, Magoo FNGs: Attache COUNT: 11 WARMUP: Side Straddle Hop, IMP walkers, Hill Billys, Cherry Pickers, Aussie Snow Angels, Michael Phelps, Moroccan Night Club, Downward Dog, Cobra Kai, WGS THE THANG: 2 sets of modified silent cadence …
Upper Body Coupon Work
DATE: 2023-03-24 AO: Farm Q: Infinity PAX: Sparky FNGs: None COUNT: 2 Warm up: Don Quixotes, Beet Pickers, Willie Mays Hayes, LBACs with leg raises, and Mosey. The Thang: Upper Body workout 21, 18, 15, 12, and 9 reps of the following HRR Merkins Coupon Curls Shoulder Press Bent Over Rows Wood Choppers (half as …
pick something up, put something down
DATE: 2023-03-23 AO: Highlands Q: Toolbox PAX: Jag, Hard Knox, Katniss FNGs: DR PAX Import out of Franklin, Tennessee. COUNT: 5 WARMUP: 5 burpees, SSH, 5 burpees, Best damn Rockettes I've ever seen, 5 burpees, Single leg lunge, 5 burpees, IBAC THE THANG: 3 rounds of various arms, shoulders, abs, legs, and mosey/sprint/jump rope. all …
F3 The Capital 