Avoiding the ice
FNGs: None Warm Up: Four corner mosey around HS with GM, WMH, Merkins, Arm Circles The Workout: Mosey to Amphitheater. Groups of Three. Pax 1: 5x Derkins, Erkins, Step Ups […]
Entries by Pumpkin Spice
Best Crazy Ivan of 2025 so far
FNGs: None Warm Up: SSH, GM, Arm Circles, Take a lap. The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, […]
Pumpkin Spice Anniversary Q
FNGs: None Warm Up: March in step, GM, SSH, HB, IW, DP The Workout: 2 Rounds 40 secs on; 20 sec rest; 1 Round 20 secs on; 15 sec rest […]
Last minute Q
FNGs: None Warm Up: GM, WMH, Frankensteins, SSH, Night Clubs, Arm Circles, Seal & overhead clap. The Workout: Circuit 1: Grab a rock; 3×10 count in cadence (OH Press, Triceps, […]
Back Blaster
FNGs: We met Nate who was out for a walk. He may join us next week. Warm Up: GM, WMH, SSH, Arm Circles, Michael Phelps The Workout: With Kettlebell, took […]
The Name Game
FNGs: None 3 Bootcampers; 2 Ruckers Warm Up: Carry coupon to shelter, Good Morning, Arm Circles, WMH The Workout: #1 Two Rounds with Coupon (KB or Dumbbell) x 10: Curls, […]
Some mosey. Shoulders, Chest, Legs Oh My!
FNGs: None Warm Up: Mosey to The Block garage, SSH, GM, Arm Circles, Seal Clap. The Workout: Three Rounds: 15-10-5 Reps Inverted Rows, Carolina Dry Docks, Squats, Mosey to Amphitheater […]
Dead @$$ Last
FNGs: Bill, age 81, joined us for COT. May come next week. Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while […]
52nd Birthday Q
FNGs: None Warm Up: SSH, Arm Circles, GM, WMH The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile. Two columns […]
Birthday Q. 52.
FNG: None Warmup: SSH, GM, Arm Circles, Squats, One 200m lap. workout: Deck 52 cards plus jokers Aces 11 count and 80 meter farmer carry w Kettlebell Jokers mosey […]