Solo run
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/z0LT67DJ0wb
down_range
XTR1K + DEKA Double
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 3 Rounds 20 Cross Body Arm Swings 15 Prisoner Squats 10 Plank Bird Dogs 20m Lateral Skips 15 Back Extensions 10 Jump Lunges THE THANG: Block 1 – Tabata (60:25); 3 Rounds TRX Jump Squats Med Ball Toss Burpees Quick Feet Ladder Runs Max …
Daily Double
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: 35 min elliptical Block 1 EMOM (40/20; 3 Rounds) – Reverse Crunches – Table Top to Plank – Over and Back Hurdle – Hinged Slay Reaches – Reverse Skaters – Over and Back Hurdles Block 2 EMOM (40/20; 5 Rounds) …
DEKA Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 5 Minute John Wayne THE THANG: – 3.5 Mile Run – DEkA Training 1. 500m Row 2. 100m Prowler SLED Push/Pull 3. 100m Farmers Carry (70lbs) 4. 25 Med Ball Wall Overs(40lbs) 5. 20 Core Bag Punisher Burpees (30lb) 6 25 Med Ball …
F3 Clash Futbol Friday
AO: Down_Range Q: SweetTart PAX: SweetTart FNGs: None COUNT: 9 WARMUP: Sitting a quarter mile from the AO because of construction THE THANG: F3 Clash is a rotating sports AO. They alternate between Ultimate Frisbee and Soccer meeting in Irmo and in Lexington. YHC hasn’t been able to join them for a while so took …
Daily DEKA Double
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Assault Bike 3 Rounds (60:45) Med Ball Sit-ups (1×30) Med Ball Wall Toss (1×25) Assault Bike 60 sec Push Weighted Reverse Lunges (40 reps) 24in Box Step Ups (35) Man Makers (25) Stairstepper 25 Minute HILT MARY: Steam Room …
DEKA Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds – 5 Kneeling Sky Reaches Ea – 5 SL Fwd/Lat Balance Reaches – 10 Plank Scap Retractions – 5 Tricep Pushups – 10 Leg Raises THE THANG: – 4 Rounds Foundations 12 Goblet Squats 12 Alt Pistol Squats 12 Chest Flys …
More Hotel Work
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 rounds 10 hand release merkins 10 Spot LBC’s 30 seconds air chair EMOM 11 rounds 10 burpees every minute 100 for MABA 10 for Cardinal 2 rounds 15 pull overs – 40 lb dumbbell 20 bench press – …
Daily Double
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 30 Min XTR1K – DEKA Training 50 Cal Assault Bike 25 Med Ball Situps 25 Wall Ball Tosses 20 Box Step-Overs 10 Core Bag Burpees 15 Minutes Stairstepper MARY: 15 Minute Steamroom ANNOUNCEMENTS: – Sandlot Bootcamp Thursday, 5am, …
Solo Ruck
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/4FlGYuyGQwb