AO: Amble Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), Oscar, Woody, boris, BigTime, Schweddy, Seeker FNGs: None COUNT: 7 WARMUP: THE THANG: www.strava.com/routes/3038605682047437772 MARY: ANNOUNCEMENTS: COLD BREW HALF TOMORROW COT:
AO: Prowl Q: Baconator PAX: Two Gloves, Fenway, Coin Flip, Baconator FNGs: None COUNT: 4 WARMUP: THE THANG: 5kish run/ruck MARY: ANNOUNCEMENTS: COT:
AO: Sandlot Q: Coin Flip PAX: Two Gloves, Hasbro, Fenway, Coin Flip FNGs: None COUNT: 4 WARMUP: SSH 15, TTT 10, windmills 10, LBAC-F,R 10, RTR 10, SEAL CLAPS AND Michael Phelps 10 THE THANG: Circuit 1&2 Stations: 1) run to stop sign(pace person for rotation) 2) resistant band curls for girls 3) jump rope …
AO: Thunder Q: DriveBy PAX: Costanza, DriveBy, Oscar, SweetTart, Huffy, Phlem FNGs: None COUNT: 6 WARMUP: 22 SSH THE THANG: Alternating reps of 12/15/22 on various exercises MARY: ANNOUNCEMENTS: CCBHM on Saturday COT: prayers for Beta’s wife’s recovery from surgery
AO: Woodshed Q: Jar Jar PAX: Silver Bullet, Teddy FNGs: None COUNT: 3 WARMUP: lotsa stuff THE THANG: 4 corner circuit w short legs and squat jumps, Merkins, and BigBoys in puddles Pull-up variations including: Regular pulls wide grips L-Sit pull-up Frenchies Burpees pullups Jump negatives isometrics Grip hang Circus for inchworm and Welsh Dragon …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/3RZzymavMvb
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 20 minutes elliptical THE THANG: 40 seconds on 15 seconds rest 3 rounds bench press- 35 lb dumbells Bent over Rows – 35 lb dumbells Bent over Delt Raise, Side arm fly, Military Press – 15 lb dumbells 40 seconds Hammer Curls – 15 …
AO: Amble Q: DriveBy PAX: DriveBy, Oscar, Ripcord, Fallout (1st F), boris, Nails, RayCharles, Improv, Double Rub, OBC, Big Time, Schweddy FNGs: None COUNT: 12 WARMUP: THE THANG: Heathwood hills and Shandon flats MARY: ANNOUNCEMENTS: Cold Brew 1/2 is this Saturday. Start training now! COT:
AO: Scramble Q: Tarek PAX: Collar, Hawg, Chop Shop, Tarek FNGs: None COUNT: 4 WARMUP: THE THANG: N Trenholm —> L onto Sylvan —> R onto Shannon Springs —> R onto N Trenholm—> cross N Trenholm and take a left onto Country Club (run to the country club and back) – left onto N Trenholm …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 WARMUP: Fast ruck to bottom of Retreat Hill THE THANG: 10 merkins, 20 squats, 30 LBCs ruck run up hill x 5. Ruck back home. strava.app.link/f5itJIGKKvb