Solo workout
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 2 miles 200 merkins strava.app.link/yUxFNcgdXzb
down_range
DEKA Push Session
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 5min Treadmill THE THANG: Bench Press x 3 Incline Press x 3 Chest Press x 3 Peck Deck x 3 Shoulder Press x 3 High Cable x 3 Mid Cable x 3 High Cable Cross / Push-Up/Dip Superset MARY: Heel Touches x 2 …
Run and push
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: run 3 miles 300 merkins. MARY: nope ANNOUNCEMENTS: COT:
DEKA Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 45min Sandlot Bootcamp THE THANG: Block 1 – 18 min EMOM 10 Hop Scotch Jumps 10 Rope Slams 14 Cone Suicide 5 Med Ball Situps 5 Med Ball Underhand Throws Block 2 – 20 min Tabata (30:15) 30 Sec Row 15 Sec Rest 30 …
Cincy hotel workout
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: -5 pullups, 15 reps with 15 lb dumbells front flys side flys military press -4 pullups, 12 reps with 15 lb dumbells front flys side flys military press -3 pullups, 9 reps with 15 lb dumbells front flys side …
Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Lower back stretches THE THANG: 500 Merkins in 25:21 MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
DEKA Training (1k Calories)
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: x 3 5 Ring Y’s 10 Resistance Band Face Pulls 5 Inch Worm Plank Extensions 10 Band Hip Extension each leg 10 Slam Ball Good Mornings THE THANG: Foundations x 4 Rounds 12 SA KB Deadlift 20 Band Lat Pulldowns 12 Reverse Bicep Curls …
200 merkins, 2 miles….GO
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 4 rounds 3 pullups 50 merkins .5 miles treadmill MARY: n one ANNOUNCEMENTS: COT:
Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not really THE THANG: 500+ Merkins and counting in man cave garage while practicing TaeKwonDo forms😎 MARY: Nope ANNOUNCEMENTS: Memorial Day Remembrance Ruck COT:Deut. 31:8
DEKA Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds – 5 Hurdle Over/Under – 20 Freddie Mercuries – 20m Run – 20 LBAC – 20 steps quick feet THE THANG: Foundations 30:15 x 4) DB Gorilla Shuffles (30-30-45-55) x 2 Med Ball Rotational Wall Slams x 2 Assault Bike x …