0600 Saturday mornings, front parking lot of Dreher High School. The funnerest AO in F3 Columbia.
AO: Dawnstrike Q: Oscar, Nails, Betamax PAX: Betamax, Nails, Oscar FNGs: None COUNT: 3 WARMUP: Stretchy warm up stuff THE THANG: Run around a bit and do 3 exercises MARY: Work on the Hollywood Squares Finish with calf mountain, ring of fire, and, of course, stretching. ANNOUNCEMENTS: Double down opportunity at 10 am convergence, Cold …
Armistice Day for Deadlifts and other Heavy ThingsRead More »
AO: Dawnstrike Q: Oscar, Fallout (1st F), Babar PAX: Babar, Fallout (1st F), Jar Jar, Oscar, Snowflake FNGs: None COUNT: 5 WARMUP: Heavy things up in the air w/ Fallout Ab work w/Babar THE THANG: Moseying with pain stations & Plank you very much ab work MARY: “Block” work Dips, Inclines, declines, box jumps, …
AO: Dawnstrike Q: Oscar PAX: Love Bug, Snowflake, Oscar, Babar FNGs: None COUNT: 4 WARMUP: SSH Imperial Walker Mercans THE THANG: Block workout: Curls, press, rows, bench, goblet squats, thrusters, and kettle bell swings. MARY: Plenty of Stretching ANNOUNCEMENTS: Nov 12 convergence Dec 17 Half Marathon COT: Welcome Back, Babar! Kotters, Love Bug! Stay Healthy, …
AO: Dawnstrike FNGs: None COUNT: 5 WARMUP: SSH IW Catcher’s squat hold Mercans Jelly Rolls Worlds Greatest Stretch Down dog/Up dog Cat cow Bird Dog Squats Mountain climbers Hip thrusts Calf mountain THE THANG: X3 Blocks/bricks Curls Goblet squats Overhead press Kettle bell swings Bench press Bent over rows MARY: 10 inclines 10 declines 15 …
AO: Dawnstrike FNGs: None COUNT: 4 WARMUP: Originally supposed to be Dealer’s Choice, but the PAX refused and made YHC lead. SSH Imperial Walker Mercans Bird Dogs Cat Cow Hip Thrusts Side plank leg lift Lunge Open /close the gates Knee hugs Heel kicks Frankensteins Mosey Broad jumps Spider-Man push-ups Drop step lunges Crunches Speed …