A little mix up of activities

76F and Humid Pax: Maize, Zamboni, Cornwallis, Wrigley, DC, Headlock, Nomad, Khaki, Kindergaten Cop, Wooly Dutchman, Motorboat (QIC). Disclaimer5 Core Principles Warmup:All ICOverhead clap x9Arm circles forward and backwards x8Arm Pretzel x7Weedpickers x6Windmills x5SSH x4IST x3 Thang: We started with Mary just to mix it up"W" leg raise x5Knee slides x 1 minButterfly Sit-ups x…

Fruit ninja Cinder-hole

Warm up: IC10 Windmills10 Imperial Walkers10 Larry_Legends Prepare Teams! Up to 4 teams Thang: Let’s play a little one-sided cornhole Try to get the ball in the Cell of the Cindy• Make it! Draw a card (whole team!)• Don’t get bombed! - 10,20,30 Mericans• Fruit! - Do as the card instructs• Banana! - Lucky you!…

Downrange Family Q

My brother Huggies from Louisville did this morning's Q: Disclaimer Mosey to lower parking lot  COP (circle of pain)30 SSH IC5 BOYOS20 Imperial walkers IC20 Toy soldiers ICRunners stretchesKendra Newman’s Mosey to the shuttle hill 11’s8 count body builders at bottomSquats at the top Mary while waiting on the 6 Mosey to grassy area for Jack…

Pain Stations

17 PAX at the Hill. Q - Khaki Warm-Up Motivator (5) 10 Mountain Climbers 15 Weed pickers  The Thang PAIN Station 1 10x Burpees 20x Groiners 15x IC Merkins 20x IC Squats Mosey PAIN Station 2 10x IC Dips 15x IC Spider Man Merkins 15x IC Carolina Dry Dock Mosey PAIN Station 3 10x  Jump…

Fun with Music

Weather: 58, clear, calm, perfect Pax: Optimus, Logger, Khaki, State, Slowsy, Kitty, Brickyard, Headlock, Tiger King, Bumblebee, Faceoff, Teddy Bear, FNG Dave, Kindergarten Cop, Motorboat, Nomad (Q) Warmup: Motivator from 10 Thang: Moby: Flower“Bring Sally up” = stand“Bring Sally down” = hold squatThe Police: RoxanneStart in high plank“Roxanne” = 1 merican“Put on the red light”…

Chirp Chirp Block Circuit

Friday’s Block Party Circuit Fun Disclaimer Warm up: IC 12 SSH 12 Imperial Walkers 12 Windmills Mosey Zamp Hold to lower parking lot. Thang: Team Stations • Circuit Group 1: 2 Pax complete 10-8 count man-makers, then Team Carry Olympic Bar w/blocks (125 lbs), while 2 Pax do Block Pull Throughs until teammates arrive, swap,…

Poison Ivy

17 Pax posted on a beautiful 61 degree morning. Q: Snaphook Pax: Kindergarten Cop, Beefsteak, Chirp Chirp, Maize, Splatterski, Bumblebee, Motorboat, Optimus, Ladybird (downrange), Commodore, Pontoon, State, Wrigley, Headlock, Brickyard- AKA GroinStrain, & Logger Brickyard was anxious to get started on Q source so he arrived very, very early. Pax circled up and enjoyed a…

F3 Dads Scavenger Hunt

74⁰F and Sunny Warm UpSSH x10Abe Vigoda x5Merkins x5Air squats x5 The Thang Noah's Ark Race (dad's far, kids short)Dad vs Kid, loser has to make an animal of winners choice-bear-crab-inchworm-duck-kangaroo Mosey Base/Soccer(Set up a kid goal and dad goal, PAX kicks ball, runs bases if they miss)After time ran out, the kids win! Punishment…

Gird your loins

Weather - 67 degrees partly cloudy & humid Disclaimer Warm up: 21s IC All Pax stop together or Punishment 15 Arm circles IC Front & Back 15 Abe Vicoda's IC 15 Weed Pickers IC Zamp Carry to lower lot, pair up and lineup on light pole Thang: One partner asymmetric carry to light pole, 10…

Friday Block Party

Weather: 64 degrees, overcast, humid, perfect Pax: Khaki, Headlock, Teddy Bear, Motorboat, Kitty, Maize, Pontoon-19, Cornwallis, Kindergarten Cop, Dr. Porkchop, FNG Jack, FNG Josh (now known as Faceoff), Nomad (QIC) Warmup: weed pickers IC x15, imperial walkers IC x15, Rocky Balboas IC x20, SSH IC x20, back to Rockies, then IW, then WPs Carried block…

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