Solo Ruck
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/4FlGYuyGQwb
Force and Motion
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds – 10 Deadbgs -10 TYT’s – 5 Kickouts – 10 Wide Squat + OH Reach – 30 High Heels/Quick Feet THE THANG: – 2 Rounds (40 on 20 off) Cross Body Mountain Climber & Plank Lat Reach Alt Med Ball Crouch …
Saturday Scramble
AO: Scramble Q: McLovin PAX: Detour, Collar, Billy Bob, McLovin FNGs: None COUNT: 4 strava.app.link/LBYcsi7JLwb
Burpees, Burpees, and more Burpees
AO: -Bunker Q: CESS PAX: dodgeball12, Hawg, Silver Bullet, Jar Jar, Backstop, CESS, Locust, Skip em, firecracker, Vanity FNGs: 1 Vanity COUNT: 10 WARMUP: Mosey to the front of the center. 10 SSH IC 10 Merkins IC 10 Squats IC mosey to the football field THE THANG: Large tire flips – 5 out and 5 …
Doko Park Light Pole Boogie
AO: Sawmill Q: Ramjack PAX: Valdez, Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Ramjack, Shuttlecock, Rudder FNGs: None COUNT: 8 WARMUP: Absolutely not! THE THANG: -Run to Doko Park -Starting at light pole, do 5 burpees, 10 merkins, 15 jump squats, 20 BBSUs, bear crawl to next light pole, rinse and repeat x3. Change exercises and …
The Oscar to Snowflake handoff
AO: Dawnstrike Q: Oscar PAX: Oscar, Betamax, Costanza, DriveBy, Snowflake, Jar Jar FNGs: None COUNT: 6 THE THANG: Classic Dawnstrike with some blocks, trash pickup, Hollywood squares, and painful stretching at the end. ANNOUNCEMENTS: AOQ handed off to @Snowflake: No PAX is safe from being asked to Q Dawnstrike under the new regime! COT: Thanksgiving …
DEKA Strong 75
AO: Sandlot Q: Bayou PAX: Bayou, Ruby, Two Doses, Runt, Keith Price (Blooper), The Beast FNGs: None COUNT: 6 WARMUP: SSH IC x 21 + 9: Regular Burpees – Down and Back Mosey Single Leg Inch Work Merkins 7:3 + 7 Plank Jack Burpees – Down and Back Mosey Imperial Walkers IC x 21 + …
Biggie’s Bad Day
AO: -Wall Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), Biggie Smalls, Lego, 8 Mile, Bundy, Love Child, Ronda, Tube Socks, Cauliflower, BabyRuth, Fed Ex, Ghost Rider FNGs: None COUNT: 12 WARMUP: so Pre run action was done THE THANG: www.strava.com/routes/3049386568053648734 MARY: Biggie makes a dramatic exit ANNOUNCEMENTS: COT: Prayers for …
Lots of balls
AO: Battle Q: Spot PAX: Spot, Escrow, Big Worm, Stacatto FNGs: None COUNT: 4 Lots of medicine balls WARMUP: Indian run variance (last man in line has the medicine ball, does one Merlín, runs to catch up and passes the ball to the new last man and then goes to the front of the line …
Burpee back mountain
AO: _Castle Q: Quaker PAX: Quaker, Katniss, grilz, Turnpike, Turncoat, High Stick, Kamikaze, Escrow, Wham FNGs: None COUNT: 9 WARMUP: SSH, TTT, quad stretch, RTR, merkins THE THANG: block exercises : girl curls, chest press, squats, RTR, etc. intersection run with 15 merkins, 15 LBC, 15 squats at each stop; hill run with burpees at …