AO: Tradition Q: Clifford , Frostbite MECA, Moonlight (Samir) PAX: Moonlight (Samir), Frostbite MECA, Clifford FNGs: None COUNT: 3 Peoples Q. WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury THE THANG: – 3 pull-ups (3 second hold at top, middle and bottom), 10 dips, 12 burpees – Kettlebell Curl, KB swing, […]
Tag: Frostbite MECA
Iron Fist
AO: Tradition Q: Clifford , PAX: Moonlight (Samir), Frostbite MECA, Clifford FNGs: None COUNT: 3 Wooooo, going to feel this one for a minute! We did an Iron Pax from 2023, the Cindy 500. It was 5 rounds with 500 total reps (merkins, thrusters with a block, v sit ups, jungle boi squats, blockees). f3greenwood.org/all/ironpax-challenge/cindy-500-ipc-2023-week-3 […]
SWAT
AO: Tradition Q: Frostbite MECA , PAX: Frostbite MECA, Clifford, Moonlight (Samir), Miles Morales, Valley Girl FNGs: None COUNT: 5 People’s Q. Everyone pick two exercises. WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury THE THANG: – 3 pull-ups (3 second hold at top, middle, bottom), 10 dips, 12 burpees – […]
B.O.M.B.
AO: Tradition Q: Frostbite MECA , PAX: Clifford, Frostbite MECA, Moonlight (Samir), Dune FNGs: None COUNT: 4 People’s Q. Welcome Dune on a nice Friday. WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury. THE THANG: – 3 pull-ups (3 second hold at top, middle and bottom), 10 dips, 12 burpees – […]
Iron Fist
AO: Tradition Q: Frostbite MECA , PAX: Valley Girl, Frostbite MECA, Moonlight (Samir) FNGs: None COUNT: 3 Slightly modified version of the Chris Kyle Ironpax workout. WARMUP: We do two laps around the church to warmup. THE THANG: ◦ Start both the 40-minute timer and the 5-minute EMOM timer at the same time ◦ Complete the following […]
SWAT
AO: Tradition Q: Frostbite MECA , PAX: Moonlight (Samir), Valley Girl, Clifford, Frostbite MECA, Gordo, Miles Morales FNGs: None COUNT: 6 People’s Q. I posted this too late in the day so if I made a mistake, LMK. WARMUP: 1 mi run + the usual THE THANG: – 3 pull-ups (hold 3 seconds each above […]
B.O.M.B.
AO: Tradition Q: Clifford , kinglouie, Frostbite MECA PAX: Clifford, kinglouie, Frostbite MECA FNGs: None COUNT: 3 People’s Q. WARMUP: 1 mi run and the usual. THE THANG: 3 pull-ups (3 second hold at top, mid and bottom). 10 dips. 12 burpees. Abs leg extension, WW2, kettlebell goblet squat and snatch to overhead press, KB […]
King Louie’s toys
AO: Tradition Q: kinglouie , PAX: Frostbite MECA, Miles Morales, kinglouie, Clifford, Moonlight (Samir) FNGs: COUNT: 5 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SWAT
AO: Tradition Q: Clifford , Frostbite MECA, kinglouie, Gordo, Moonlight (Samir) PAX: Clifford, Gordo, Moonlight (Samir), kinglouie, Frostbite MECA FNGs: None COUNT: 5 People’s Q. Welcome Gordo! WARMUP: 1 mi run + the usual THE THANG: – 3 slow negative pull-ups (hold 3 seconds at top, 3 at middle, 3 at bottom). 10 dips, 12 […]
Slow rep day
AO: Tradition Q: kinglouie , PAX: Clifford, Moonlight (Samir), kinglouie, Frostbite MECA, Balto FNGs: None COUNT: 5 WARMUP: 1 mile mosey, slightly shorter warmorama THE THANG: do all the sets below, run to the golf course and back with the runners when they stop by. Set1: Squat Prison (slow squat, slow curl at bottom, curl […]