AO: Woodshed Q: Snowflake PAX: Snowflake, Fallout (1st F), Pondo FNGs: None COUNT: 3 THE THANG: Pyramid of burpees, merkins, v-ups, jump squats, and flutter kicks with block work to break it up. COT: Prayers for Pondo’s work associate undergoing difficult 8-month cancer treatment, for Nadine’s progress in eating food by mouth, tacit supplication for …
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), Biggie Smalls, Betamax, Oscar, Spot, Ronda, Garnish, Traitor, SweetTart, Bucket Truck, SmokeScreen, Insanity, Greg Black FNGs: None COUNT: 13 WARMUP: Mosey around the track and poorly executed attempt at Cadence THE THANG: DORA of 100 step ups, 200 squats, 300 lbcs …
AO: Hammer Q: Billy Bob PAX: McNugget, Billy Bob, McLovin, Stretch, Wally, Zima, BooBoo, Bindi FNGs: None COUNT: 8 WARMUP: SSH IC x 12. THE THANG: 12 days of Christmas 1st day – 1 lap around the parking lot 2nd day – 2 dozen LBCs 3rd day – 3 four count imperial walkers 4th day …
AO: Sawmill Q: Full Metal Jacket PAX: Rudder, Kitty, Goodspeed, Cottontail FNGs: None COUNT: 5 WARMUP: SSHs, IWs, Hillbilly, 9-count squats, LBACs, plank jacks THE THANG: pick an index card and do what is written on card. Included coupons ( curls, presses, etc); examples: do 10 Merkins in front of each car in parking lot; …
AO: Swampfox Q: Kitty PAX: Kitty, Leprechaun, Sheets, Collar, Krusty FNGs: None COUNT: 5 WARMUP: Yep THE THANG: 8 sets of 25 merkins and 12 burpees with some running ab and leg work thrown in. 4 final merkins at end to get to 300 total merkins counting burpees MARY: ANNOUNCEMENTS: COT:
AO: Sandlot Q: Two Gloves PAX: Bayou, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 15 SSH, IW, Merkins, Squats, windmills, Carolina DD’s, little AC’s forward & back, overhead press. THE THANG: Mosey around Rec Center, grab coupons, then 50 chest press, 15 bent over rows, 15 overhead press, 25 curls for girls, 50 more chest …
AO: Dawnstrike Q: Fallout (1st F) PAX: Oscar, Fallout (1st F) FNGs: None COUNT: 2 WARMUP: THE THANG: 80 merkins 1 mile ruck (40#) 12 rounds: 7 clean and press, 50# kb 41 flutter kicks (even rounds) 41 mountain climbers (odd rounds) 80 merkins 1 mile ruck (40#) MARY: ANNOUNCEMENTS: COT: Today we remember the …
AO: Bladerunner Q: Valdez PAX: Snowden, Goodspeed, Valdez, Rudder, Gepetto FNGs: None COUNT: 5 THE THANG: Ruck for 50-60 minutes ANNOUNCEMENTS: Families helping families. A micro plane can come in many grits. COT: Prayers for the community by Rudder.
AO: Amble Q: BunkBed, Nails PAX: RayCharles, Oscar, Nails, Lily FNGs: None COUNT: 3 2 pax + Lily “ran” through the wet streets of Shandon and no rain fell on them. The 3rd pax split time with the Pearl Harbor workout
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Valhalla Bootcamp – 45 Minutes THE THANG: – 25 Minutes Elliptical HILT (23:35 intervals) – 15 Minute Full Body Blaster – Weighted rowers 2×15 – Burpees 2×5 – Hand to Foot Pass 2×15 – Ball Slams 2×12 – Farmers Carry 2×35 – Mountain …