Lone Man Workout (Vacaville, CA)
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 500 Merks + 100 Squats MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12!
Rogue Flat and Short
AO: Rogue Q: Shocker PAX: BabyRuth, Friar Tuck, clickbait, Bemis, Easy Street, Shocker, Cauliflower, Selfie, Swingline FNGs: None COUNT: 9 THE THANG: connect.garmin.com/modern/course/145939489 ANNOUNCEMENTS: Charleston 10 years COT: Prayers for Easy Streets Father-In-Law, DTD runners and drivers.
Another Kia advertisement
AO: Sawmill Q: The Beast PAX: The Beast, Rudder, Full Metal Jacket, Haggle, Shuttlecock FNGs: None COUNT: 5 WARMUP: The usual suspects SSH, TTT, IW’s, Little baby Arm circles THE THANG: 3 round Tabata. Some version of burpees, some version of abs, and a block exercise. Rinse and Repeat MARY: During the Beatdown ANNOUNCEMENTS: Dam …
High Rounds High Reps
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 rounds – 30 second rest between rounds and no rest between exercises 20 lb dumbells 15 curl press 15 bench flies 5 rounds – 30 second rest between rounds 20 lb dumbells 12 walking lunges 5 rounds – …
Team Iron Edge
AO: Thunder Q: Backstop, SweetTart, Snowflake, Backstop, Huffy, Trademark, Betamax, Escrow, Costanza, Insanity, Phlegm, Fallout (1st F), Oscar, Spot, Schweddy PAX: Backstop, Betamax, Costanza, Escrow, Fallout (1st F), Huffy, Insanity, Oscar, Phlegm, Snowflake, Spot, SweetTart, Trademark, Schweddy FNGs: None COUNT: 14 WARMUP: 5 different exercise( Merkins through the tunnel hillbillies side-straddle-hop high knees) moseyed around …
Minute Maid (At the Park)
AO: Sandlot Q: Runt PAX: Fenway, Hasbro, Bayou, Ruby, Two Doses FNGs: None COUNT: 6 WARMUP: DTT, bicycle squats, burpees, LBAC, merkins THE THANG: 1 Minute AMRAP 10 Renegade Row variation 15 squat/we are not worthy combo 20 power jacks with coupon 25 gorilla shuffle 20 merkin/toe tap combo 15 Colt 45 10 inchworm/jump squat …
The River
AO: Woodshed Q: Teddy PAX: Silent Bob, Silver Bullet, Pipeline, Side Salad, Teddy FNGs: None COUNT: 5 5 pax ante’d up for a poker run at Woodshed this morning. WARMUP: 20 side straddle hops in cadence, 20 imperial walkers in cadence, 10 little baby arm circles forward and back, 10 over head claps and 10 …
Daily Deka Double
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Foundations – 4 Rounds – 5 Pullups – 6 Goblet Squats – 6 SA Ring Rows – 6 SL Weighted Box Step Up Train – 3 Rounds – 1 Min Air Squats – 1 Min Reverse Dead Stop Lunges …
When I Move, You Move, Just Like That
AO: SnakePit FNGs: None COUNT: 7 Mosey to block pile and each PAX grabs a block. Mosey to the warm up area Circle up The Motivator TTT X10 IC Michael Phelps X10 IC Dynamic Stretching from gate entrance to the flag pole 1. Butt Kicks 2. High Knees 3. Toy Soldier 4. Side Lunges 5. …
BLIMP
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Collar, Duckie, Stretch, Wally, Zuba FNGs: None COUNT: 7 WARMUP: 15 ssh ic 15 imperial walkers ic 15 through the tunnel ic Lbac front and reverse 10 each 15 raise the roof ic Sitting calf stretche Sitting groin stretch THE THANG: Three rounds of 10 Burpees, 20 lunges, …