Weather Conditions: 64° with clear skies 7 pax stayed in town this week and were treated to a block beat down while many others are traveling for work or vacation. There were also a solid half dozen for StrideLite through the neighborhoods as well. Credit goes to today’s #WarDaddy, Soaker, for inspiring the morning’s exercise of choice, Napalms. Always a solid choice! …
AO: Sawmill Q: Cottontail PAX: Full Metal Jacket, Cottontail, Flapper, Frodo, Gepetto, Rudder, Valdez FNGs: None COUNT: 7 WARMUP: Done, SSH and such THE THANG: 248th Army birthday. Tour de Blythewood: 10 stops. First nine: 25 Merkins, 25 squats, 25 Abs @ each stop. Last stop-23 reps each Rec Center, to school, to car wash, …
Birthday Tour (or B”wood tour 2.0 only with pax this time)Read More »
AO: Thunder Q: Bucket Truck PAX: Dog-Faced Gremlin, Insanity, SweetTart, Fallout (1st F), Mud Dawg ( 2nd F), Oscar, Churchkey, SmokeScreen, Spot, Phlegm, Traitor, Bucket Truck, Escrow, Betamax, Quaker FNGs: None COUNT: 15 WARMUP:Various stretches…Michael Phelps, hamstring stretches, shoulders, arm circles THE THANG: 1. Mosey to front of Hand. 6 burpees, 13 merkins, 70 sit-ups …
AO: Down_Range Q: Bayou PAX: Runt, Bayou FNGs: None COUNT: 2 WARMUP: – Sandlot Bootcamp THE THANG: Block 1 – Tabata (30:15) x 2 – Lunges – Ali Shuffle – Russian Twists Block 2 – Tabata (20:10) x 4 – Med Ball Toe Taps – MB Underhand Throw w/Partner – Run – Assault Bike Deka …
AO: Sandlot Q: Runt PAX: Two Gloves, Bayou, Honey Do FNGs: None COUNT: 4 WARMUP: 20 side straddle hops 20 through the tunnel 20 little baby arm circles 20 hydrolics THANG 1 One minute AMRAP 30sec rest x 3 6 bonnie blairs 5 iron mikes 4 burpees 6 star jumps 5 gorilla shuffles 4 burpees …
AO: SnakePit FNGs: None COUNT: 9 WARMUP: BunkBed and Emmy ate some hills for breakfast www.strava.com/activities/9256189923 OPENING PRAYER THE THANG: Windy day at White Knoll which made for a pleasant morning. YHC finally got the chance to head back out to Red Bank while traveling all around The Midlands. Always a good time when posting …
AO: Rogue Q: Sleasley PAX: clickbait, Cauliflower, Friar Tuck, Sleasley, Vanilli, Selfie FNGs: None COUNT: Six WARMUP: is anybody out there…? THE THANG: lovely lake stroll, ufo sightings, plus the earth is flat MARY: not so easy streets ANNOUNCEMENTS: July eleventh is rouge’s five year anniversary! Mark your calendars! COT: thankful for health, safety, and …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: x 3 Rounds 10 Band Over and Back 10 Band Pull Apart 10 Squat Air Presses 10 Leg Swings Each 10 Weighted Flutter Kicks THE THANG: Foundations x 3 Rounds 12 KB Bent Over Rows 12 Band Pull Downs 12 Staggered Weighted Squats 12 …
AO: -Rock Q: BunkBed PAX: Hawg, Billy Bob, McLovin FNGs: None COUNT: 4 WARMUP: Hawg ran to AO and BunkBed got in one lap of The Rocky Road THE THANG: www.strava.com/activities/9250424794 Rocky Road down Rockbridge, L on Eastshore to Sandwood and back up. Rinse and Repeat The Rock: 50 Squats and 50 Merkins at the …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 pull ups all sets of curls, rows, lunges, and dead lifts with 25 lb dumbells 20 Hammer curls (10 each arm) 20 rows on the bench (10 each arm) x 2 rounds 5 pull ups 20 curls (10 …