ShieldLock Q 1.7
AO: Armory Q: Fallout (1st F) PAX: BunkBed, Fallout (1st F), SweetTart, Serena, Backstop FNGs: None COUNT: 5 WARMUP: THE THANG: Shield Lock Q-1.7 MARY: ANNOUNCEMENTS: COT:
Month: April 2023
Goomba Special
AO: Valhalla Q: Fenway PAX: Fenway, Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP:side straddle hop, through the tunnel, plank walk out, imperial walkers,wind mill, arm flutters, raise the roof,seal clap, baby arm circles THE THANG: High Intensity work out . 25 core exercises in five groups each with a running exercise after each group. …
Solo Ruck
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/c3YZclPyKyb
SubPrime Q
AO: Amble Q: SubPrime PAX: BunkBed, Nails, Goose, Schweddy, Trademark, Ripcord, RayCharles, Fallout (1st F), Backstop, Oscar, Woody, Double Rub FNGs: None COUNT: 13 THE THANG: www.strava.com/activities/8835806242 ANNOUNCEMENTS: 04-07-23 Cross Ruck 0515 Incarnation Lutheran Church COT: Prayer led by SubPrime
Blockees and Thrusters at Shawshank
Weather was perfect! One minute warning Disclaimer Prayer. Fun times were had today, despite missing a few regulars. There were 5 for SL and everyone got after it during bootcamp. Also, great to finally have Revere for a BC! The Thang: Mosey to field and circle up: SSH X10IC, Merkins X10IC, Air Squats X15IC, Burpee …
The Quite Game
AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, Rudder, Goodspeed, Flapper, Frodo, Gepetto, Shuttlecock FNGs: None COUNT: 7 WARMUP: Mosey to parking lot for a few fun warm up exercises. THE THANG: Mosey to the school for the thang. 5 BURPEES Then lap around parking lot planking until all are back. 5 BURPEES 10 MERKINS …
The Quite Game
AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, Rudder, Goodspeed, Flapper, Frodo, Gepetto, Shuttlecock FNGs: None COUNT: 7 WARMUP: Mosey to parking lot for a few fun warm up exercises. THE THANG: Mosey to the school for the thang. 5 BURPEES Then lap around parking lot planking until all are back. 5 BURPEES 10 MERKINS …
THe Quiet Game
AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, Rudder, Goodspeed, Flapper, Frodo, Gepetto, Shuttlecock FNGs: None COUNT: 7 WARMUP: Mosey to parking lot for a few fun warm up exercises. THE THANG: Mosey to the school for the thang. 5 BURPEES Then lap around parking lot planking until all are back. 5 BURPEES 10 MERKINS …
Leg day at Hammer
AO: Hammer Q: Ratatouille PAX: Bindi, Ratatouille, Stretch, Wally, Zuba, Duckie FNGs: None COUNT: 6 WARMUP: 16 each IC- imperial Walkers, Frankensteins, through the tunnel SSH burn sequence- -Full SSH -Arms halfway up to Full SSH -No hands SSH -Just hop 12, 11, 10,….down to 1 of each exercise in sequence as listed above THE …
Chicken Thighs
AO: Thunder Q: Ronda PAX: SweetTart, Oscar, Traitor, Insanity, Froman, Phlegm, Adrian, Spot FNGs: None COUNT: 9 WARMUP: SSH, shoulder stuff, imperial walkers THE THANG: Four corners using each intersection around a block – first corner 20 jump squats – second corner 20 squat jacks – third corner 20 bonnie blairs – four corner 20 …