down_range

Muv Friday

AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – None THE THANG: – 45 Minute Elliptical HILT (Levels 5-15; 24:35 intervals) – 35 Minute Stairstepper Hilt (Levels 10-20; 30:45 intervals) 20 Core Blaster (3 Burpees on the Rest) – 2×15 Weighted MTS AB Crunch – 2×20 Weighted Kneeling Cable Crunch – 2×15 …

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Frosty turkey day in buckeye state

AO: Down_Range Q: Cottontail PAX: Cottontail FNGs: None COUNT: 1 WARMUP: bent over to put on the Hokas THE THANG: Run till you earn your pie MARY: 6 sets 25 reps crunches ANNOUNCEMENTS: Have a blessed and thankful holiday COT: bend over to take shoes off

Planet Make-Up

AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – None THE THANG: Make Up for missing the 6am beatdown. – 65 Minute Stairstepper HILT MARY: 15 Minute Core Explosion (2 sets 15) – Seated AB Crunch – Roman Chair Knee Raises – Kneeling AB Crunch – Inverted AB Crunch – Side Oblique …

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Lone Man Workout

AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Sort of…not really THE THANG: 250 Merkins/Curls:6 sets of 10 reps each hand/Shoulder Press:2 sets of 10 reps each shoulder MARY: Nope ANNOUNCEMENTS: Nope COT:John 16:33

Muv Monday

AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 5 Min John Wayne THE THANG: – 40 Minute HILT – Stairstepper – 30 Elliptical Hilt – 20 Minute F3 Full Body Circuit – Weighted Rowers 2×15 – Hand to Foot Pass 2×15 – BBSS 2×15 – Burpees x 10 – Mountain Climbers …

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Lone Man Workout

AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: uhhhh, nope! THE THANG: Gainesville, FL/ran around building 5 times/25 Merks at each corner; Total: 525 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT: Phil. 4:13 – I can do all things through Jesus Christ, who strengthens me.

Loner Too

AO: Down_Range Q: Cottontail PAX: Cottontail FNGs: None COUNT: 1 WARMUP: walked THE THANG: kinda like four corners only different. Hotel parking lot. Two good patches of grass. Mercs, LBCs, squats, a lap, 15 times. MARY: some ANNOUNCEMENTS: none, security camera thinks it weird when I talk to myself out loud. COT: coffeteria with scuba …

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Folly Affair

AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: John Wayne – 5 min Treadmill (3.5) THE THANG: – 3 Mile Interval Run (35:45) – 45 Minute Stairstepper HILT – 15 Minute Sauna MARY: 2 Rounds, 12-15 Reps – Ab Coaster – Chicago Sit-ups – Kneeling Ab Crunch – Lying High Ab Crunch …

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Fit, Fitter, Fittest

AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – John Wayne – 5 Minutes THE THANG: -Elliptical – 40 Minutes – Stairstepper – 40 Minutes MARY: – Steam Room (15 min) ANNOUNCEMENTS: 11/19 – Bayou Down Range 11/24 – Thanksgiving Day Special – 6:30-8:00??? Battle??? 11/26 – 2.0 Workout Idea – Bring …

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