Q at Iron Throne

Warm up and stretch Mosey to Playground (the long way) 1 pull up/1 Merkin, 2 pull ups/2 Merkins…5 Pull ups/5 Merkins After 5 run 1 lap.  At 1st corner: 25 Iron Mikes. 2nd corner 25 Squats, 3rd corner 25 WW2s, 4th corner 15 Burpees.    Pick up the...

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3 for Double Dutch

  SSH  x 50  Stretch Jump 2 min Mosey around tennis courts Jump 1 min Mosey around the tennis courts (repeat 2 more times) Wind Sprints on Tennis Courts:  At baseline 5 of each exercise (each time you come back to the baseline).  At 1st cone...

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Ascending to Descend at Flatline

A beautiful morning greeted 9 hearty Pax rearing to go at Flatline.  Imperial Storm Troopers, because how else you start off a workout on May 4?  Mosey to wall in parking lot.  OYO for a while:  SSH, Iron Mikes, Jump Squats, Groiners, Mike...

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Heading Downtown

Mosey to Saw Tooth 30 SSH Head to Cycle Bar: 30 Freddie Mercs in Cadence. 50 Various Squats To Mellow Mushroom 50 WWII Head Down 4th street: 5 Burpees at each Bar or Restaurant (At CVS pick up the Six) #twelvedoors! Head to Millennium Center...

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Working Hard in the Prison Yard

50 SSH and some Broga. Mosey around to the front of church taking the long route and then on to the second parking lot where there were five cones with a lot on distance between them. At each cone come back and pick up the 6 and them do burpees...

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Leg Day at Conspiracy

Stretch Mosey to Hanes Park Entrance 10 copper head squats, 10 Sumo squats, 10 copper head squats, 10 lunges left leg front, 10 copper head squats, 10 lunges left leg back, 10 copper head squats, 10 Sumo squats, 10 lunges right leg forward, 10...

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