AO: -Bunker Q: Betamax PAX: Jar Jar, Birthday Suit, Pondo, Silver Bullet FNGs: None COUNT: 5 WARMUP: SSH x 15 IC Tempo (slow/fast) Merkins x 10 IC Flutter Kick x 10 IC LBAC x 10 forward & x 10 reverse Hallelujahs (overhead clap) x 10 IC Knoxville Cherry Pickers (like through the tunnel) x 10 …
AO: Sawmill Q: Rudder PAX: Betty Crocker, Goodspeed, Lemmy, Valdez, Gepetto, Flapper, Rudder, Cheesesteak FNGs: None COUNT: 8 WARMUP: everything in Cardinals Winky Sheet. I did however, add a few more exercises. You know I like me a thorough Warm-arama!! And of course, finished with the exercise you know, you love, you can’t live without….Finkle …
AO: Battle Q: Hawg PAX: Hawg, Ronda, Adrian, Blind Date, CESS, Big Worm, Spot, McNugget, Ward Bradley FNGs: None COUNT: 9 WARMUP: SSH 25 IC 5 burpees Imperial Walkers 25 IC 5 burpees THE THANG: 1 min. EMOM-FREDDY MERCURYS HEALS TO HEAVEN BUZZ SAW VARIATIONS (crowd pleaser) AMERICAN HAMMERS 10 Burpees Time to climb them …
AO: Valhalla Q: Fenway, Baconator, Backstop, The Beast PAX: Backstop, Baconator, Bayou, Coin Flip, Fenway, Full Metal Jacket, Honey Do, Ruby, Runt, The Beast, Two doses FNGs: None COUNT: 11 WARMUP: @backstop: baby yoga, ice ice baby (SSH/burpees) THE THANG: @fenway: Cardinal VQ 🙏🏻; @thebeast: hot tube hill core work at top-burpees at the bottom …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: – 35 Minutes Stairstepper HILT (Leg a d Glute Focus) – 15 Minute Core Blaster MARY: 25 Minutes Sauna/Steamroom ANNOUNCEMENTS: – DEKA Training will Occur Monthly at WHS – F3 Charleston Convergence 3/11, 7am – Gamecock Basketball 3/21 – Ruby …
AO: Dawnstrike Q: Oscar PAX: Oscar, Snowflake FNGs: None COUNT: 2 WARMUP: Mosey to Sims THE THANG: Various warm up exercises on the bball court 3 rounds: 5 pullups 10 inclines 10 declines 15 dips 20 squats 25 flutters 30 sec high plank Mosey to brick pile 2 rounds Curls Press Goblet squat 1 handed …
AO: Kudzu Q: Valdez PAX: Cottontail, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Q-Beam, Rudder, Shuttlecock, Snowden, Valdez FNGs: None COUNT: 10 WARMUP: Why start now?? THE THANG: Ruck or Run options MARY: ANNOUNCEMENTS: Do something Saturday, lots of choices. New coffeeteria spot tomorrow COT:
AO: Stumble Q: Silent Bob PAX: TapeWorm, TomTom, Ash, Prodigal, Pipeline, Pondo, Chewy, Corndog, Teddy, Silver Bullet, Snowflake, Ziffel, Kemba FNGs: None COUNT: 13 WARMUP: 13 Stumblers showed up on Friday the 13th despite Silent Bob’s haunting and cryptic preblast. All pax made it back safely for COT despite the streets of OW and the …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: Ruckers-2.25 miles Runner-3.6 miles MARY: ANNOUNCEMENTS: northeast convergence @ sandlot 1/14 0630 COT:
AO: Scramble Q: McLovin PAX: Leprechaun, Gaston, Tarek, Chop Shop, Billy Bob, Detour, Pinkman, McNugget, McLovin, Kitty, Flo, Hawg, Turtle, Sketch, Collar, Gaston, Wally, Ratatouille, Bernie FNGs: None COUNT: 19 Sato Run Love your brother (even if they went to Clemson)