Pax: LEO

04/10/2021 - - Grand slam at double play

Introduction Disclaimer Warmup SSHx20 IC Arm Burners Forward x10 IC ”    ”  ”         ” Reverse x10 IC Cotton Pickers x10 IC The Thang YHC set up…

03/27/2021 - Knight School - Birthday Bells

Disclaimer I am not a professional and my first kettle bell Q.  Warm Up Arm BurnersForward arm circles IC (39) Reverse arm circles IC(39) Seal claps IC(39) SSH IC (39)…

03/25/2021 - - RESPECT the Ring of Fire

Warm Up Arm Circles SSH Good Mornings Don Quixotes THANG Bone the Fish (used entire soccer field instead of parking space) Triple Check (Chair sits/Plank/ Run) Picnic Shelter 10 Merkins…

03/24/2021 - - The Mirkin Mountain

Warmup Collard Pickers (10) Hamstring stretches (10 seconds each leg) Core stretch (30 seconds) Side straddle hops (20 in cadence) Exercise Ruck to courthouse Count off 1 and 2 between…

03/22/2021 - The Floodzone - 40 Minute Tabata

Warm Ups Arm Circle Forward                    10              Cadence Arm Circle Backwards               10              Cadence Good Mornings                           10              Cadence Side Straddle Hop                       10              Cadence Butt Kickers                                   10              Cadence High Knees                         …

03/05/2021 - Disco Trail - Hillcrest Boogie

5:30 am Introduction and disclaimer Ruck the Hillcrest subdivision circle 2.3 miles 40 minutes last 5 minutes Mary – 10 count arm burners, 10 count merkins and 10 count squats…

03/04/2021 - - Ultimate Beatdown

5:30 am start with disclaimer Warm Ups – Flag Arm Circle Forward                    10              Cadence Arm Circle Backwards               10              Cadence Good Mornings                           10              Cadence Side Straddle Hop                       10              Cadence…