AO: Battle Q: Prodigal PAX: Prodigal, Ronda, Spot, Ward Bradley FNGs: None COUNT: 4 WARMUP: Mosey to football field, SSH, LB Arm Circles, OH Claps, Raise the Roof, Michael Phelps, Squats THE THANG: 7 of Diamonds: 7 burpees at each corner of the football field, followed by 14 merkins, 21 big boys, 28 squats, 21 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes of elliptical THE THANG: 30 minutes of 1 minute work 20 sec rest. 2 rounds bench press – 30 lb dumbells military press- 20 lb dumbells pullovers – 30 lb dumbells 4 rounds each leg static lunges – 20 lb dumbbells RDL …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 60min X3 rounds 10 Hinge w/ Band OH reach 10 Ring Scap Retractions 10 Ring Ys as DB Scap Raise 30 sec Bridge Hold w/ Heel Lifts 20 sec Dead Bus Hold each side THE THANG: Foundations – Tempo 2-0-2 …
AO: Prowl Q: Baconator PAX: Baconator FNGs: None COUNT: 1 WARMUP: 10 minute warm up THE THANG: 4.18 mile run MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 1 Min John Wayne THE THANG: Block 1 – Endurance – 5 Mile Run Block 2 – Interval DEKA Work 30-60-90-90-60-30 Assault Bike 25 Med Ball Situps (20lb) 30 Reverse Lunges (33lbs) 24 Gorilla Rows (52lbs) 20 Box Step Overs 10 Core Bag Burpees …
AO: Kudzu Q: Snowden PAX: Lemmy, Rudder, Shuttlecock, Full Metal Jacket, Snowden, Goodspeed, Cottontail FNGs: None COUNT: 7 WARMUP: Vacillate about whether this is a good idea. At home. THE THANG: Show up. Run with the worst person on the planet, Lemmy. And Rudder. Or ruck with cottontail and goodspeed, or do many reps of …
AO: _Castle Q: Billy Bob PAX: Big Worm, Wannabe, Kamikaze, Katniss, Escrow, Turnpike, Billy Bob FNGs: None COUNT: 7 WARMUP: Imperial Walkers IC x 15 SlowFast squats IC x 15 LBAC forward/reverse/overhead clap IC Side Lunge, open gate, close gate, forward lunge, Butt kicks, high knees. THE THANG: DORA 123: pair up for 100 merkins, …
AO: Ramble_Lunch Q: Bundy PAX: Bundy, SweetTart, BabyRuth, Winston, Pinkman, Churchkey, Lego, Ronda FNGs: None COUNT: 8 WARMUP: something beer THE THANG: eat. drink. be merry. MARY: she sounds hot ANNOUNCEMENTS: sombreros may appear COT: Amen
AO: Amble Q: Dwight PAX: Dwight, BunkBed, Mud Dawg ( 2nd F), Biggie Smalls, Nails, Oscar FNGs: None COUNT: 6 WARMUP: Stay dry fam THE THANG: Rain caused some big modifications. Apparently it always rains when Dwight Qs. In typical Amble fashion, no one did the route lol. BunkBed led Dwight astray and took them …
Old Shannon Snake (At least it was supposed to be)Read More »
AO: Rogue Q: Recount PAX: TapeWorm, Bemis, Shocker, clickbait, Cauliflower, Swingline, Recount, Snowflake, Easy Street, BabyRuth, Friar Tuck FNGs: None COUNT: 11 THE THANG: 4.5 Mile Run. Down MOM, left on Rosewood all the way to the elementary school, the around and head back, right on gills creek back to AO. ANNOUNCEMENTS: Lots of events.