AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 20 lb dumbells 10 curls 10 military press 10 burpees 50 lb dumbell – 10 Squats 1 minute recovery 30 lb dumbells 10 curls 10 military press 15 burpees 50 lb dumbell – 10 Squats 1 minute recovery 30 …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 DR for work in Fairhope Alabama strava.app.link/Gt6jz07wtwb
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – Stairstepper – 35 Minutes – Core Blaster – 25 Minutes (2×15) 1. Seated MTS AB Crunches 2. Roman Chair Knee Raises 3. Standing OB Crunches 4. Weighted Flutter Kicks 5. Hand to Foot Pass MARY: – 15 min …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds 10 Single Leg Kettlebell Passes 10 Range of Motion “Mountain Climbers” and Reach 10 Ring Scaps 20 Second Ring Row Hold 10 Med Ball Hip Hinge 20 Second Hollow Hold THE THANG: Three Rounds 12 Single Arm Ring Row (L & R) …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: EMOM 20 minimum of burpees 10 every minute 10 minutes elliptical. 200 total MARY: nope ANNOUNCEMENTS: – 1-14-23 The Bunker at Caughman Road Park. 0700 – 0800. we need FNG’s! – 3-11-23 is the 10th Anniversary of F3 Charleston …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 Got a ruck in while 2.1 was at basketball practice. Butler Hill repeats strava.app.link/IAfbjWWOqwb
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds 5 Kneeling Mountain Climber Ham Stretch 10 Big Arm Circles 30 Second Mosey plus Two Gorilla Shuffles 20 Freddie Mercuries THE THANG: Tabata (40/20) Five Rounds 1. Burpees + Ladder Run 2. S2S Med Ball Slams + Weighted Press Jacks 3. Assault …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 2.1 Mile Interval Run MARY: – Core Blaster 2×15 – Weighted Torso Rotations – Bench In and Outs – Seated Abdominal Crunch – Kneeling Abdominal Crunch – Standing Oblique Crunch – Weighted Flutter Kicks 15 Minutes Steamroom ANNOUNCEMENTS: …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: Make America Burpee Again 3100 burpees during the month of Jan. Had to do the 100 for today but also make up for Jan. 1st and 2nd. EMOM (Every Minute On the Minute) 10 Burpees for 30 minutes 1 …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds – 10 Knee Hug to Frankenstein (Each Leg) – 10 Downward Dog to Plank Knee to Elbow (Each Leg) – 10 M Run to 4 Apollo Creeds – 10 Swith Mountain Climbers THE THANG: EMOM – Block 1 – Three Rounds – …