CSAUP Stop 7 – Grizzly Cooper

65 and calm. 20 Pax reporting (Pantelones, dilly dilly, Motorboat, Kitty, Optimus, Zamboni, Wriggly, Bumblebee, Quick, Blades, Coyote, Sarge, Snooki, Wooly Dutchman, cheeseball, Klinger, Nomad, Headlock, Ponzi, McStuffins, Coyote-Q) Disclaimer Given and 5 Core Principles. *** Warm Up *** •       SSH IC x33 •       Arm Circles IC x20 •       Moroccan Nightclubs IC x20 •       Squat … More CSAUP Stop 7 – Grizzly Cooper

One Year Beatdown

8/5/2021 Weather: Clear, 55ish F Welcome: Principles & Disclaimer Thang: Warmup: SSH, WP, Imperial walkers, Bat wings Mosey to front lot, Big Sexy, IC – Dirty hookups, pickle pounder, pickle pointers, monkey humpers Mosey to main lot, Mucho Chesto, IC – series of Merkins, regular merkins, diamonds, wide arm, staggered left arm, staggered right arm, decline, incline, … More One Year Beatdown

IR at The Vet

Weather: 72 Pax: FNG -Klinger, Wilson, Cheeseball, Clancy, Sarge, Headlock, Biscuit, Odyssey, Ponzi, Snaphook. Disclaimers and Core’s. followed by warm up- 15 SSH IC. Rubber bands and Frankenstein. Warm up mosey to downtown. followed by a reverse Captain D route w breaks at 4 min. followed by all you got for a block, walk for … More IR at The Vet

“Where’s Keystone?” Interval Run

Weather:             62 degrees. Perfect. Pax:                       Clancy, HeadLock, Sarge, Wilson, Pat (FNG), Biscuit (Q) F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led Ends in Circle of Trust (COT) WARM UP           Weedpickers                     10 IC                                 Ankle grab                           10 seconds each                               Rubber band stretches  10 seconds each Imperial Walkers              … More “Where’s Keystone?” Interval Run

4 Corner Quad Day

The Pit – 6/17/2021 Weather: 57 and low humidity Pax: Sarge, Cornwallis, Proximity (QIC) Welcome, 5 core principles, disclaimer Warm Up: SSH, WP, AV, Imperial Walker, Hillbilly Walkers, Copperhead Squats Mosey to the Wall Step ups at the Wall Mosey to the Block pile 4 Corner Fun Corner 1: Heel elevated suitcase squat w/ Double … More 4 Corner Quad Day

Ode to McRib

6 Pax at Big Ez Sarge, Springbok, Beefsteak, Ace, Pickles & Snaphook weather. 39, mild. Disclaimer and Core’s delivered warmo- abe vighoda, hillbillies, big arm circles, overhead claps, carry block east. Thang 1: core drilling The 100, 10 X’s & O’s, 20 WWII’s, 20 Freddy’s IC, 20 Flutterkicks IC, Side leg raises (ea), & 20 … More Ode to McRib