AO: Black Ops Q: Quick Release , Squeeky PAX: Squeeky, Quick Release FNGs: None COUNT: 2 CONDITIONS: Low 60’s – Perfect WARMUP: OYO THE THANG: The Murph Pax did 1 lap around multi-purpose field followed by: 10 pull-ups, 20 merkins, 30 squats for 10 rounds while wearing ruck or weight vest. MARY: None ANNOUNCEMENTS: Memorial […]
[Black Ops] Murph Monday – Rabbit Hill Park Read More »
AO: Black Ops Q: Ha-ha , PAX: Birdie (110/150), Laimbeer, Red Ryder, Ha-ha, Miyagi FNGs: None COUNT: 21 CONDITIONS: nice WARMUP: yes THE THANG: Partner up. One person exercises with coupon while other person does a lap carrying a sandbag, then switch. Exercises changed as the music changed. MARY: Flutterkicks ANNOUNCEMENTS: n/a COT: yes
[Black Ops] AO The Bound – HaHa Q Read More »
AO: Black Ops Q: Hyzer , PAX: Sizzle, Party Bowl, Hyzer, Finch, Stringcheese, Concur, Gump, Enron, Big Al, Herd, Palette FNGs: 2 Herd, Palette COUNT: 11 CONDITIONS:Cool WARMUP:SSH, good mornings, michael phelps, overhead claps, mosey THE THANG: 15 coupon thruster and 15 2=1 mountain climber buy in each round, then run a lap and staring
[Black Ops] McCoy Park black ops thursday Read More »
AO: black-ops Q: M.A.S.H PAX: M.A.S.H, Luau (180/200), Santana FNGs: None COUNT: 3 CONDITIONS: – Cool and crisp (perfect workout weather) WARMUP: – Side Straddle Hops – Windmills – LBACs (Little Baby Arm Circles) THE THANG: 5 Minutes of Fun: 1st Round = 5 Minutes – 10 Merkins – 10 Big Boy Sit-Ups – 10
[black-ops] Black Ops – Night Shift Test Run #2 Read More »