01.16.23 Leg Day

AO: Lightningrod QIC: Leprechaun PAX: Goon, Lumbergh, Red Curry Conditions: Dry and cold. Frost on the windows. Warm up Mosey to the field with coupons Side straddle hop Toy Soldiers Air squats Squat hold knee press 3rd graders 10 burpees The Thang Block 1 10 Deadlift 15 Coupon swing 25 Squat 15 Squat jump 10 …

01.07.23 Hu rah for EMOM!

AO: Lavafield QIC: Leprechaun PAX: Goon, Blue Steel, Lumbergh, 1 Cent, Free Lunch, Danish, Slash, Kikiwaka Conditions: Damp and cool with a light drizzle for shizzle but comfortable. Warm up 1 lap Mosey Air squats Halos 3rd graders 5 Inchworms w/merkin Toy Soldiers Side straddle hop Monkey Humpers The Thang Block 1 Workout At one …

12.31.22 Billy Madison

AO: Lavafield QIC: Leprechaun PAX: Goon, Blue Steel, Lumbergh, Winger, 1 Cent, Free Lunch, Danish, Cliffhanger Conditions: dry and comfortable with a beautiful sunshine Warm up Air squats Halos 3rd graders 5 Inchworms w/merkin Toy Soldiers Side straddle hop The Thang Partner Workout P1 Lunge steps with coupon over head to 10 yard line and …

11.26.22 Grind

AO: Lavafield QIC: Leprechaun PAX: Goon, Kikiwaka, Steamy Nix, Blue Steel, Lumbergh, Winger Conditions: damp and cool Warm up Inch worms Spider Planks Bird Dog Broad jump Squats Wall Sits w/Halos, Moroccan dance club, and Cherry pickers The Thang Cusack - holding coupon overhead 10 overhead Press 10 overhead squats 10 mail breakers 10 side …

11.21.22 Jackpot

AO: Lavafield QIC: Leprechaun PAX: Goon, Herbie, Walkman, Red Curry, Stray Cat, Sunshine Conditions: dry, and cool Warm up Side straddle hope Leg walkers, from ground Air squats 3rd graders Follow the leader, jog, r/l gallop, high knees, butt kickers The Thang 7 Decline Shoulder press 14 Jump Squats Bear crawl down 21 Mountain Climbers …

10.29.22 Five and Dime

AO: Lavafield QIC: Leprechaun PAX: Goon, Danish, Slash, Blue Steel, Steamy Nix Conditions: wet, rainy, and cool Warm up Side straddle hope Arm circles- forward/back Windmills 3rd graders Monkey Humpers Toy Soliders Inch worms with 1,2,3,4,5 merkins Bear Crawl back The Thang 20 minute AMRAP 10 Thrusters 10 Coupon Swings 10 Deadlifts 10 Front Squats …

09.28.22 Strength Training

AO: Lavafield QIC: Leprechaun PAX: Goon, Free Lunch Conditions: cool and dry Warm up Mosey Warmup Side straddle hope Arm circles- forward/back Halos or conductors 3rd graders Monkey Humpers Deep lunge with rotation Good mornings The Thang Strength 20 Alternating pistols 10 each leg 20 Box jumps 20 Speed skaters 20 Bonnie Blair’s easy count …

08.19.22 – Poker

AO: Lightning Rod QIC: Leprechaun PAX: Strat Cat, Steamy Nix, Walnut, Herbie, FNG (Goon) Conditions: Overcast and 65 degrees and slight humidity Warm-up Mosey Side straddle hopeArm circles- forward/backBurpees3rd gradersMonkey HumpersGood morningsJane Fonda The Thang Poker 20 squats20 merkins20 mountain climbers20 pop jacksLunge steps down and backPick up a card Best poker hand at the …

07.30.22 Grit-it Done

AO: Lavafield QIC: Leprechaun PAX: Lumbergh, Steamy Nix, Bob Evans, Walnut Conditions Hot and steamy Warm up Side straddle hope x 15Arm circles x 10Windmills x 103rd graders x 10Monkey Humpers x 10Daisy Pickers x 10Squats x 15 The Thang Strength Squats IC3 count down 1 count up x 10 no rest1 count down 3 …