Modified Murph and Quarter Pounders Warm-O-Rama 5:15 Go Time! I disclaimed the legal stuff and we started with The Pledge of Allegiance to the Flag. Warm Ups included SSH’s, Sun Gods, Mtn Climbers and Produce Pickers. A few surprise, bonus exercises I learned from F3 Gastonia: 6-Shooters and Spider Monkeys. I saved the message until the ending COT. #DRP #ACCELERATION The Work First up, a steady mosey around the entire A.O. taking the sidewalk adjacent…
0Flag Day Indian Run and Kettlebell Trapezoid Extensions Warm-O-Rama 5am it’s Go Time! I disclaimed the legal stuff and then started off with The Pledge of Allegiance to the Flag. Then we did SSH’s, Merkins, Produce Pickers, Mtn Climbers and Moroccan Night Clubs. I shared that today’s message would be Flag Day and Patriotism. The Work First up, the Pax lined up single file, I grabbed the flag passed to AP and we did a…
1We had 9 PAX post at The Deep on Saturday for some body sculpting with rocks. Survey Says and Wild Thing joined me for a 3-mile pre workout mosey. The workout went something like this. Warm-Up 1/4 mile mosey around the parking lot and to the soccer field. PAX were instructed to line up along the baseline to complete the following warm-up 25yd High Knee Run, 15 High Knees IC 25yd Nur, 15 Flutter Squats…
1Escape from Poopdeck The morning started with a quick mosey and some general exercises to get the heart rate up. The Mission was to get three locks open. Each clue required Merkins, Squats, Big Boys, Carolina Dry Docks and Bonnie Blairs…20 of each The group had 60 seconds to look at the clue and then mosey back to COT where the box was. The group had to do 10 Burpees every time…
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