AO: Down_Range Q: Bayou, Runt PAX: Bayou FNGs: None COUNT: 2 WARMUP: – Prowl 3.1 Mile Interval Run THE THANG: DEKA Training 80cal Assault Bike 160m Run 25 Med Ball Wall Toss 160m Run 100m 60lb Farmers Carry 800/900m Row 160m Run 20 Box Step-up/Jump Squats 160m Run 20 Ram Burpees 160m Run 50 Halo …
AO: Down_Range Q: Bayou PAX: Runt, Bayou FNGs: None COUNT: 2 WARMUP: – Sandlot Bootcamp THE THANG: Block 1 – Tabata (30:15) x 2 – Lunges – Ali Shuffle – Russian Twists Block 2 – Tabata (20:10) x 4 – Med Ball Toe Taps – MB Underhand Throw w/Partner – Run – Assault Bike Deka …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: x 3 Rounds 10 Band Over and Back 10 Band Pull Apart 10 Squat Air Presses 10 Leg Swings Each 10 Weighted Flutter Kicks THE THANG: Foundations x 3 Rounds 12 KB Bent Over Rows 12 Band Pull Downs 12 Staggered Weighted Squats 12 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 pull ups all sets of curls, rows, lunges, and dead lifts with 25 lb dumbells 20 Hammer curls (10 each arm) 20 rows on the bench (10 each arm) x 2 rounds 5 pull ups 20 curls (10 …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not really THE THANG: 2400 Merkins (0330-0628) MARY: Nope ANNOUNCEMENTS: Nope COT:1 Cor. 2:9
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk for about 12 minutes to get the blood moving and finally get my mind right to actually exercise. It wasn’t easy. This wasn’t part of the workout. it was more about motivating myself to actually do something. THE THANG: Hop on a beach …
AO: Down_Range Q: Churchkey PAX: Churchkey FNGs: None COUNT: 1 WARMUP: THE THANG: strava.app.link/56Ymec5gtAb MARY: hotel coffee ANNOUNCEMENTS: ready to get home. COT:
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 1800 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Psalm 37:4
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk two blocks THE THANG: jog .6 miles pain stations around the ballfield. 75 squats 75 merkins 75 lbc’s x 4 300 of each. finish off the mile total right at 30 minutes. MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: Bayou, Runt PAX: Bayou FNGs: None COUNT: 2 WARMUP: – (30:10 Tabata x 3 Rounds) .30sec Oblique Curls .30sec Frankensteins .30sec Jog .30sec Rev Lunge and Reach .30sec Walking Burpees THE THANG: Block 1 4 Minute AMRAP x 2 Rounds 20 Line Hops 20 Rope Hip Tosses 2 Minute Max Rower or …