AO: Valhalla Q: Fenway PAX: Swingline, The Beast, Two Gloves, Ruby, Fenway, Bayou, Malibu FNGs: None COUNT: 7 THE THANG: thanks to marty for leading our PAX through a genuine military march. work out included core, stamina, and HIIT combines with short running bursts.
AO: Stumble Q: TomTom PAX: TomTom, Easy Street, Ash, Jar Jar, Pipeline, SweetTart, Pondo, TapeWorm, McNugget, Odyssey, BabyRuth, Serena, Hawg, Ziffel, Biggie Smalls, BunkBed, Mud Dawg ( 2nd F), Prodigal, Recount, HolyPoker, capgun FNGs: None COUNT: 21 WARMUP: Beauty tips from TomTom THE THANG: A lil 5.2 mile run to prep our boys running the …
AO: Dawnstrike Q: Fallout (1st F) PAX: Oscar, Fallout (1st F) FNGs: None COUNT: 2 WARMUP: THE THANG: 80 merkins 1 mile ruck (40#) 12 rounds: 7 clean and press, 50# kb 41 flutter kicks (even rounds) 41 mountain climbers (odd rounds) 80 merkins 1 mile ruck (40#) MARY: ANNOUNCEMENTS: COT: Today we remember the …
AO: Scramble Q: Chop Shop PAX: Tarek, Collar, Chop Shop FNGs: None COUNT: 3 WARMUP: THE THANG: Sato Run with Greenhill option MARY: ANNOUNCEMENTS: Cold Brew on Dec 17 COT:
AO: Bladerunner Q: Valdez PAX: Snowden, Goodspeed, Valdez, Rudder, Gepetto FNGs: None COUNT: 5 THE THANG: Ruck for 50-60 minutes ANNOUNCEMENTS: Families helping families. A micro plane can come in many grits. COT: Prayers for the community by Rudder.
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Valhalla Bootcamp – 45 Minutes THE THANG: – 25 Minutes Elliptical HILT (23:35 intervals) – 15 Minute Full Body Blaster – Weighted rowers 2×15 – Burpees 2×5 – Hand to Foot Pass 2×15 – Ball Slams 2×12 – Farmers Carry 2×35 – Mountain …
AO: Ramble Q: Costanza PAX: QuickBooks, Friar Tuck, Tube Socks, Garnish, Bailiff, Love Child, Bundy, Costanza, Stache, Turtle FNGs: None COUNT: 10 Run. A little hilly on the way back but overall not a terrible climb. connect.garmin.com/modern/course/139252607
AO: Amble Q: BunkBed, Nails PAX: RayCharles, Oscar, Nails, Lily FNGs: None COUNT: 3 2 pax + Lily “ran” through the wet streets of Shandon and no rain fell on them. The 3rd pax split time with the Pearl Harbor workout
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 45 min THE THANG: – 35 Minute Stairstepper Hilt (25:35; Levels 10-20) – Back and Biceps Isolation (2×15) a. 50lb Cable Face Pull b. 50lb Cable Press Down c. 50lb Cable Pull Down d. 65lb Barbell Curl e. 80lb Barbell …
AO: Sawmill Q: Flapper PAX: Flapper, Rudder, Goodspeed, Cottontail, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Standard Warmup THE THANG: Tabata workout: 45 sec exercise/15 sec rest: Merkins, Flutters, Squats, Incline plank (feet on wall), other exercises. Do that for four rounds; changing exercises each round; ran around bldg one time. Sucked more than …