Warm Up – SSH x20 – Cotton Pickers x15 Mosey up to Union St and over to the deck The Thang Jack Webbs 2:4 ratio up to 10:20 (and every number in between) Thors 1:4 up to 5:20 Up the ramps to the top Lazy Dora -partner up 100/200/300 P1 does 10 merkins while P2 […]
Author: Bay City Roller
Moseying on the Greenway
Nine lean and mean PAX completed a rather ambitious workout in 25-degrees temperature. We stayed moving to mitigate below-freezing temperature. Mosey from Coaltrane to Steps beside Post Office where we partnered up and completed two rounds of one partner jogging up steps and completing a running loop while other partner performs burpees; after two rounds […]
Reindeer Games
AO: ASEC WarmUp: Dash away, dash away, dash away all…. on a one mile mosey – half mile up/ half mile back to AO The Thang: Reindeer Games 3 Sets of each exercise with a half suicide between sets and a full suicide to transition to the next exercise. -Merkins x9 IC -Air Squats x9 […]
All A-Board
Wonderful 39 degree clear morning for the Board of Pain 5:30 – Mosey to edge of Belk lot for warmup 20 SSH 15 Hillbillies 15 Cotton Pickers Thang: Board of Pain 1. 40 Merkins + 20 V-Rockers 2. 15 Burpees + 25 WWII Sit-ups 3. Pole-Bear Crawl + 20 Star Jumps 4. 20 Planter Derkins […]
Build-A-Burpee Workshop
37 degrees of crisp, foggy air and a dozen hardcore peeps. Warmup What’s that? Take off with a respectable pace to the entrance to Mugga Flugga. The Thang Build-a-burpee… Deconstruct a burpee as we head through the true gloom of the Mugga. At the top we start with 20 air squats. Take off down the […]
ROCKS AND WALLS
Crisp 34 degree morning with nothing but evaporating perspiration in the air. Warmup: Slapjacks x 20 (IC) Cotton Pickers x 20 (IC) Partner up, grab a rock per team and mosey to old Credit Union back lot. The thang: One partner runs a circuit from bottom lot at credit union thru the drive through and […]
Dolittle’s Mountain Shanty Stroll
Warmup: Whatever stretching you did while waiting for 5:30am to arrive. The Thang: Hillbilly Turkey Trot Depart from Dolittle’s and head out for a 5+ mile adventure filled with ups and downs… but mostly up. Ciabatta/Tabata after the Pax stumbled back into AO. Curls, dips, abs, slam ball, squats, Burpees, kettle swings, so many Merkins, more […]