Monday warm up
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 4 minute walk and talk THE THANG: 35 minute AMRAP: interval run/walk 200m 10 ct merkins and big boys each round ANNOUNCEMENTS: COT:
Lone Man Workout
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 1000 Merkins ANNOUNCEMENTS: Nope COT:Psalm 105:4
Monday Gloom 16
AO: the_castle Q: Fergie PAX: Turnpike, Wham, Rubber, Billy Bob, Buc-ee, grilz, Kamikaze, Katniss, McLovin, TOY, Wannabe, Turncoat, Gomer, Mimoca FNGs: 1 Mimoca COUNT: 15 WARMUP: SSH, TTT, Arm Circles, over head claps THE THANG: 8 exercises 16 each exercise (upper body, lower body, core), run to top of liberal hill, 16 iron crosses, back …
cincy hotel workout
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 3 rounds 5 pull ups 40, 30, 30 reps bench press with 30 lb dumbells 10 reps negative resistance curls with 25 lb dumbells 10 reps negative resistance military press 25 lb dumbells 10 reps front shoulder raise with …
Iron Yard
AO: iron_yard Q: Silver Bullet PAX: Teddy FNGs: None COUNT: 2 Kettlebells!
Anniversary Pre-Ruck
AO: dawnstrike Q: Fallout (1st F) PAX: Snowflake, Quaker, BunkBed, Billy Bob, Fallout (1st F), Rudder, Betamax, Ash, Backstop, DeadStick, VHS FNGs: None COUNT: 11 WARMUP: Work with BunkBed and Billy Bob to get the coupons ready, move to Statehouse THE THANG: Take off to coupons, pick them up, decide against them, pick up slosh …
Spread to the Four Winds
AO: sawmill Q: Full Metal Jacket PAX: Cheesesteak, Cottontail, Flapper, Full Metal Jacket, Rudder, Snowden, Valdez FNGs: None COUNT: 7 WARMUP: Sort of THE THANG: 3 Pax at Columbia F3 11 yr anniversary & Nantan transition from Cess to SweetTart; 4 pax running in various events/workouts in AM ANNOUNCEMENTS: several events coming in Oct/Nov COT:Prayers …
11 Years and a new Nantan
AO: brickpile Q: SweetTart , Fallout, CESS PAX: CESS, 8 Mile, Hawg, Betamax, Silver Bullet, Cheesy, Double Rub, Oscar, Judge Judy, Quaker, Silent Bob, Tommy Boy, Fallout, Nails, Pinkman, heehaw, Chewy, TomTom, Windmill, Phlegm, Ronda, Bindi, BunkBed, Poutine, Bucket Truck, Full Metal Jacket, Flapper, Rudder (WeaselShaker), Bayou, Ruby, Runt, Broke Down, Love Child, Tube Socks, …
Modified no hope hill
AO: valhalla Q: Baconator PAX: Baconator, Backstop, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: mosey to no hope road THE THANG: station 1 & 3: mosey 200m/10merkins & big boys Station 2 & 4: mosey 200m 30 second mtn climbers & iron cross Totaled:2.5 miles ANNOUNCEMENTS: 10 yr f3 Columbia anniversary Fenway is making …
Friday The 13th Castle Scare
AO: the_castle Q: DoubleDown PAX: Kamikaze, Turncoat, Turnpike, Wannabe, Wham, Katniss, Fergie, Special K, Selfie FNGs: None COUNT: 10 WARMUP: SSH, LBAC, RTR all with a 13 count cadence for some reason THE THANG: Grab bricks and blocks followed by DoubleDowns dream recap with Dracula, Frankenstein, Bats, Aliens etc themed exercise – OHP, pull ups, …