Monday run day
AO: the-rock Q: Leprechaun PAX: Bindi, Kilt FNGs: None COUNT: 3 Conditions: 40 degrees feels like 33 light rain “forecasted” WARMUP: Run to AO THE THANG: 3 for the Rock with Scamble Fly by ANNOUNCEMENTS: Check Slack COT:
Bindi
Time check
AO: hammer Q: Zuba PAX: Bindi, Ratatouille, Zima, Zuba FNGs: None COUNT: 4 WARMUP: Ample disclosures SSH IC Little baby arm circles, Forward & Backward, IC Through the tunnel IC THE THANG: Form two pairs, move through stations as a group Station 1: alternate bear crawl & merkins Station 2: suicides & curls Station 3: …
Simple but effective! Pick your poison
AO: hammer Q: Hawg PAX: Darlene, Collar, Bindi, Ratatouille, Pinkman, Zima FNGs: None COUNT: 7 WARMUP: SSH IC TTT IC Wait on Collar Mosey around the baseball field to block pile. Grab a cinder block and go to tennis courts. THE THANG: 5 rounds of 5 exercises for 1 minute 1st Press Jack w/ block …
Blocks and Blackjack
AO: hammer Q: Duckie PAX: Ratatouille, Bindi, Zima FNGs: None COUNT: 4 WARMUP: The classics, 20 SSH, little baby arm circles, mountain climbers, IC THE THANG: mosey, grab blocks, head to tennis courts. line up for blackjack. 1 squat, run to opposite side, 20 curls. repeat 2/19, repeat 3/18, etc. lap around the courts, repeat …
4 getting better
AO: hammer Q: Dealers’ Choice PAX: Collar, Bindi, Ratatouille, Pinkman FNGs: None COUNT: 4 WARMUP: Ratatouille THE THANG: Dealers choice from Pinkman, Collar, and Bindi ANNOUNCEMENTS: Congrats to Wally and the family for the arrival of Caleb. COT: Ratatouille led
Then there were 2
AO: hammer Q: Ratatouille PAX: Bindi FNGs: None COUNT: 2 Conditions: A little brisk WARMUP: 50 SSH IC, 10 Frankensteins IC, 10through tunnels IC, 10 -20 sec various back stretches THE THANG: Grab a block and head to picnic shelter 3 sets of: 7-7-7 curls 20 overhead press 20 lower back extensions 20 rows Bleacher …
Montessori Break-In
AO: hammer Q: Misfire PAX: Bindi, Ratatouille, Misfire FNGs: None COUNT: 3 CONDITIONS: Around 30 but seemed colder WARMUP: 5 SSH burpees, lower body stretches, 5 SSH burpees, upper body stretches THE THANG: Mosey to Brockman with 6 pain station stops along the way for 6 Carolina dry docks, 6 hand release merkins, and 6 …
Stretch’s Q
AO: hammer Q: Stretch PAX: Bindi, Ratatouille, Wally FNGs: None COUNT: 4 WARMUP: THE THANG: 12 days of Christmas ANNOUNCEMENTS: COT:
3 pax a workin
AO: hammer Q: Dealers’ Choice PAX: Wally, Bindi, Ratatouille FNGs: None COUNT: 3 Dealers Choice Ratatouille 🐀 Warmup (SSH, IW, merkin, squat) 20 each IC Mosey around Hammer loop – Stopping for Christmas lights 10 merkins for colored lights 10 squats for white lights 10 SSH for yard decor( Santa’s, grinches, etc.) Wally 🦫 Wally’s …
Core killer
AO: hammer Q: Big Worm PAX: Bindi, Darlene, Ratatouille, Wally FNGs: None COUNT: 5 WARMUP: arm circles, arm raises, frankensteins done while walking in the parking lot. 10 merkins, 90 ab exercises, 10 under the tunnels, 5 pull-ups THE THANG: 4 sets with a mosey across the field and back after every set First and …