Warmup before Golf
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: Walk downstairs. THE THANG: For Time: 150 Merkins 150 Squats 150 LBC’s 1.5 miles 23:00 MARY: during the workout ANNOUNCEMENTS: COT:
Month: April 2023
Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches (sort of) THE THANG: 750 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Deu. 31:8
Loop d loop
AO: Raw Q: Betty Crocker PAX: Betty Crocker, Cheesesteak, Lemmy, Goodspeed, Valdez FNGs: None COUNT: 5 WARMUP: n THE THANG: running loop / hill work for some MARY: yes ANNOUNCEMENTS: COT: Prov 3:5-6 Be thankful. Praying protection over roads and runners this week leading up to PR Fest Saturday
Well… No Tire Workout
AO: Valhalla Q: Swingline PAX: Fenway, Two Gloves, Baconator FNGs: None COUNT: 4 WARMUP: x24 SSH x24 Thru the Tunnel x24 Carolina Dry Docks x24 Imperial Walkers Lap around Church Stairs THE THANG: Get coupons x24 Squat Thrusters x24 Decline Push Ups x24 Big Boys with Tire x24 Tricep Dips x24 Step Ups x24 In …
Jesus left the 99 to find 1
AO: Amble Q: Nails PAX: Oscar, Trademark FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Mud Dawgs Birthday Blitz
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: BunkBed, Ash, Oscar, Betamax, Mud Dawg ( 2nd F), Spot, SweetTart, Insanity, Adrian, Phlegm, Bucket Truck, Jaberwocky FNGs: None COUNT: 12 WARMUP: 31 burpees THE THANG: mosey around hand stopping at each corner for 31 LBCs, 31 iron cross, 31 American Hammers, 31 big boys Mosey …
Stroll thru the Park and Golf with Kombucha
AO: -Wall Q: Swingline PAX: Gepetto, Friar Tuck, clickbait, SweetTart FNGs: None COUNT: 5 WARMUP: Mumble chatter started early at 4:45. Tried to explain the route to a lot of tired, confused faces. THE THANG: 10 miles around Sesqui and Wildewood First lap started at 4:45; Swingline cut the first lap short in case anyone …
ladders
AO: Sawmill Q: HighChair PAX: Full Metal Jacket, Flapper, Betty Crocker FNGs: None COUNT: 6 WARMUP: SSH, Imperial walkers, copperhead squats, merkins THE THANG: grab 2 blocks and test your grip strength with a nice walk to the tree line and back ladder #1 to 11: over head press at one end and mountain climbers …
DEKA Training
AO: Sandlot Q: Bayou, Runt PAX: Bayou, The Beast, Runt, Ruby, Hasbro, Broke Down, Andrew Williams, Anchorman Kelly, Mike Hopkins FNGs: 1 Mike Hopkins COUNT: 9 WARMUP: Burpee Suicides + Normal Warmup THE THANG: Foundations 9×22; 9×11 – DB Snatches – Burpees – Slam Ball Power Jacks – Plate Merkins – Weighted Step Ups – …
War Baby was 49 – RC missing.
AO: Score Q: Nails PAX: Nails, Prenup, Ripcord, Ball Boy, Woody, OBC FNGs: None COUNT: 5 WARMUP: standard Score THE THANG: 3x 6 diff wa MARY: ANNOUNCEMENTS: COT: Done.