AO: Rogue Q: Mud Dawg ( 2nd F) PAX: Shocker, noonan, Flipper, Mud Dawg ( 2nd F), Friar Tuck, Bemis, clickbait, Cauliflower FNGs: None COUNT: 8 pax WARMUP: Chatting in the Parking Lot THE THANG: www.strava.com/routes/3012499764727346196 MARY: ANNOUNCEMENTS: COLD BREW HALF DECEMBER 17th COT:
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 12 Slaughter Q 30lb Ruck. 30lb Kettlebell. Standard CMU. Sandbag. Ruck on at all times. WARMUP: 20 SSH IC THE THANG: Merkins, Kettle Bell swings, shoulder press, raises. Parter up Move 3 laps with ruck and bell. Partners moving in opposite directions. When we …
AO: Sandlot Q: Runt PAX: Two Doses, Two Gloves, Fenway, Hasbro, Coin Flip, Nino Brown, Bayou, @scott Ross FNGs: None COUNT: 9 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Hammer Q: Garnish PAX: Garnish, Bindi, Zuba, BooBoo, Pinkman FNGs: None COUNT: 5 WARMUP: SSH, little baby arm circle/raise the roof, squats, thru the tunnel IC x 10 THE THANG: mosey to picnic tables for a round for 4x4s (burpee into 4 merkins, 4 mountain climbers each leg x 4) and 10 box jumps,dips, …
AO: Sawmill Q: Cottontail PAX: Cottontail, DaddyWarBucs, Flapper, Gepetto, Q-Beam, Rudder, Valdez, Waterboy FNGs: None COUNT: 8 WARMUP: SSH, LBAC, Finkleswings, copperhead squats, merkins OYO, mosey to playground THE THANG: 3 rounds pull-ups, dips, mosey to blocks, 3 rounds block work alternating with abs. Curls, O/H press, kettlebell swings, rows, blockees, v-ups, walking lung, mosey …
AO: Sandlot Q: Runt PAX: Ruby, Hasbro, Nino Brown, Two Gloves, Bayou, Coin Flip, Fenway, Tube Socks FNGs: None COUNT: 9 WARMUP: Burp and Merks, SSH’s, LBACs, Imperial Walkers, Seal Claps THE THANG: Coupon Work Rd1 Cusack 25 we are not worthies 25 wood choppers 25 candlestick/v up combination Rd1 Cusack 25 dead bug with …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes on Elliptical THE THANG: 3 rounds 5 Pullups 10 Curl Press – 25 lb dumbbells 15 Bench press – 50 lb dumbbells 10 walking lunges – 40 ld dumbbells 10 Tricep extensions – 60 lbs 100 Goblet squats – 50 lb dumbbell …
AO: Woodshed Q: heist PAX: Jar Jar, Side Salad, Teddy, Silver Bullet, Pondo, Pipeline, Silent Bob, heist FNGs: None COUNT: 8 THE THANG: Indian Run with the PAX in the back of the line completing 10 merkins before running to the front. Dora with 100 box cutters (partner runs a suicide), 200 big boy sit …
AO: Valhalla Q: Two Gloves PAX: Baconator, Bayou, Swingline, Two Gloves, Fenway FNGs: None COUNT: 5 WARMUP: SSH x 25, Imperial Walker x 15, merkins x 15, Big Boys x 15, Windmills x 15, Little Arm Circles front and back x 15, overhead press x 15. THE THANG: grab a coupon and meet at lower …
AO: -Rock Q: Tarek PAX: Hawg, Bindi, Tarek FNGs: None COUNT: 3 WARMUP: THE THANG: strava.app.link/mbtZ7Lmocub MARY: ANNOUNCEMENTS: COT: