down_range

D2D (Dam2Doughnuts)

AO: down_range Q: Rudder (WeaselShaker) PAX: Cheesesteak, Cottontail, Goodspeed, Rudder (WeaselShaker), Shuttlecock, Snowden (Weasel Supporter) FNGs: None COUNT: 6 WARMUP: Literally put on Hoodies to get warm from the Lake-effect wind. THE THANG: 6 pax (along with hundreds of others) run for approximately 63(?) miles with long yet satisfying breaks. We have become so relaxed …

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Lone Man Workout II ((Puerto Rico)

AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Scuba Dive earlier in the day; around the coast line from “El Morro”!🤿😎👌🏻 THE THANG: 300 Merkins ANNOUNCEMENTS: Visit “La Isla Del Encanto”! COT:Galatians 2:20

Lone Man Workout

AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 600 Merkins (5-10-20-30-20-10-5 x 6) ANNOUNCEMENTS: Nope COT:Colossians 3:23-24

Catchup day

AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: 250 burpees 1.25 miles on the treadmill between sets of burpees. 100 Spot LBC’s 2 minutes of plank ANNOUNCEMENTS: Dam to Dam is coming in February. COT:

Burpees hate you too.

AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 10 minutes elliptical THE THANG: 4 rounds 25 SSH 25 Merkins 25 @spot LBC’s 1 minute wall squats 100 burpees. At 4,848′ elevation they really suck! ANNOUNCEMENTS: COT:

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