05/07/2024 - Swamp - Balboa
remember, “it ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward!” Warm-Up Mosey round lot arm circles / circle arms Squat…
Pax: Slice
04/30/2024 - Swamp - Say it with your chest
There were 3 for a nice and easy 2 mile run EBS. Disclaimer was given and accepted by all. Warm-o-Rama Reach for the Stars, OYO Neck Rolls, 5/side, OYO Trunk…
04/23/2024 - Swamp - Sandbag Cinderblock Boot Camp Lehigh Valley
Keep watch for the Burpee pain train Warm up: Imperial walkers, SSHs, grass pickers, goofballs, Speed skaters, speed skaters with lunge, plank jacks, peter parkers, parker peters, Mountain climbers, stretch…
04/16/2024 - Swamp - Persistent and Consistent
Warm up: huggy bears, IW, Toy Soldiers, side lunge, squat, shoulder taps, mountain climbers, merkens, SSH Thang: 10 Exercises per round, 10 Reps per exercise (cadence). Run a lap…
04/13/2024 - Bee Hive - Shoot it’s Ladders!!
Still cold and wet. Can’t wait to wear shorts again in the gloom. Knocked out the disclaimer and got right down to business. Warmup: Some basic jogging moves back and…
04/09/2024 - Swamp - MOVE THOSE BENCHES
Disclaimer was given and accepted! Went through a few warn up exercises then a mosey around the circle. We circle back up by the pavilion filled with benches. The pax…
04/06/2024 - Bee Hive - Log of Fame for Spoiler
Pre-Ruck- 5 for a ruck up the hill to mary Pre-Run- 2 for a run up and down the hill WARMUP: The official passing of the Log to the man…
04/04/2024 - Trojan - Tabata
F3 principles and disclaimer given. Warm up with motivators, Michael Phelps, weed pickers, imperial walkers , arm circles and circle arms. Beat down consisted of 10 pain stations in tabata…
04/02/2024 - Swamp - Solid to the Core
It was wet one at the Swamp this morning but no one came to leave dry and clean. All accepted the disclaimer. Warm-a-Rama (10 Count) In cadence Lap around the…
03/30/2024 - Grill - The Grill Turns 6 Years Old
It was a beautiful morning for The Grill’s 6-year manniversary. Dynamite rallied a few PAX for a pre-workout run. Myra, Sheldon, and Oreo joined him for an ~ 4-mile run. …