AO: Sandlot Q: Coin Flip PAX: Bayou, Runt, Ruby, Two Gloves, Honey Do, Coin Flip FNGs: None COUNT: 6 WARMUP: SSH, 7 Burpees, TTT, 5 burpes, Imperial walkers, 3 burpees, LBAC, 1 burpee THE THANG: Circuit 1&2 50 jump rope(pacer) Coupon shoulder shrugs Flutter kicks Resistant band chest flys Goblet squats Merkins After each circuit …
AO: Hammer Q: Pinkman PAX: Pinkman, BooBoo, Bindi, Blowout, Zuba, Duckie, Ratatouille, Misfire, Garnish, Stretch, Updike FNGs: 1 Updike COUNT: 11 All in Cadence x 10 SSH Through the Tunnel Frankenstein 10 OYO Merkins Squats 5 Burpees Run to end of Parking Lot +1 Burpee at each speed bump Monkey Run around baseball fields Head …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 DR for work in Fairhope Alabama strava.app.link/Gt6jz07wtwb
AO: Rogue Q: Ziffel PAX: Bemis, Cauliflower, clickbait, Easy Street, Shocker, Tube Socks, Ziffel, Friar Tuck, Selfie, Dory FNGs: None COUNT: 10 WARMUP: Route explanation, and 65–7… Really? THE THANG: www.strava.com/routes/24178194 MARY: She was smart this morning and stayed inside. ANNOUNCEMENTS: Charleston 10 year anniversary convergence, 3/11 COT: Prayers for the lonely, and the forgotten. …
AO: Sawmill Q: Cottontail PAX: Valdez, Gepetto, Lemmy, Cottontail, Shuttlecock, Q-Beam, Full Metal Jacket, Rudder, Goodspeed, Waterboy, Sawmill Kitty FNGs: None COUNT: 11 WARMUP: disclaimer, mosey, some warm up thingys, some mumble chatter stuff, mosey to block pile THE THANG: circuit of: 4 corners on field, block work, hill rep into oakhurst. Rinse and repeat …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – Stairstepper – 35 Minutes – Core Blaster – 25 Minutes (2×15) 1. Seated MTS AB Crunches 2. Roman Chair Knee Raises 3. Standing OB Crunches 4. Weighted Flutter Kicks 5. Hand to Foot Pass MARY: – 15 min …
AO: Woodshed Q: Silver Bullet PAX: Silver Bullet, Pondo, Teddy, Silent Bob FNGs: None COUNT: 4 THE THANG: 23 reps of various exercises including 2 & 3 burpees ANNOUNCEMENTS: AOQ Handoff on Thursday 1/19! COT: Prayers for family and friends who have lost loved ones recently
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 20 lb dumbells 10 curls 10 military press 10 burpees 50 lb dumbell – 10 Squats 1 minute recovery 30 lb dumbells 10 curls 10 military press 15 burpees 50 lb dumbell – 10 Squats 1 minute recovery 30 …
AO: Raw Q: Gepetto PAX: Gepetto, Goodspeed, Betty Crocker, Lemmy, Snowden FNGs: None COUNT: 5 WARMUP: 4 Miles THE THANG: 4 Miles for some intervals for others. MARY: Nope ANNOUNCEMENTS: Not today COT: Not today we just randomly dispersed.
AO: _Castle Q: Escrow PAX: Kamikaze, grilz, Escrow, Turnpike, T.O.Y, Wham, Katniss, High Stick, Rudder, Special k (Wes Kirkland); (Elliott Epps) lamb chop FNGs: None COUNT: 11 WARMUP: Lamb Chop was the Q. Can’t enter him until he signs up in SLACK. SSH WAS main warm up and maybe side leg stretch THE THANG: DEALERS …