AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Earlewood Park Convergence THE THANG: – 30 Minutes on the Stairstepper MARY: – 15 Minutes – Sauna ANNOUNCEMENTS: – 1/7/23 – Launch of the Bunker and Tom Tom Foolery – 3/11/23 – F3 Charleston Anniversary – Spartan Deka Series – Ask Bayou COT: …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 30 Minute Stairstepper WarmUp HILT Tabata Warm-up (30:15) – Band Pull-A-Parts – Squat to Ham Stretch – Plank Around-the-World – S Swings THE THANG: Foundation – 8-12 Reps, 4 Rounds – Band Lat Pulldowns – KB Clean and Goblet Squat (28lbs) – Ring …
AO: Down_Range Q: McLovin PAX: Billy Bob, McLovin FNGs: None COUNT: 2 strava.app.link/tyokMmHu9vb
AO: Down_Range Q: Bayou PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – Sandlot Bootcamp THE THANG: – 45 Minute Stairstepper HILT – 30 Minute Treadmill John Wayne HILT MARY: – 30 Minute Sauna/Steamroom ANNOUNCEMENTS: – 12/31 Convergence, 7am, Earlwood Park COT: “Why am I discouraged? Why is my heart so sad? I will put …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds – 10 Ring Scap Retractions – 20 Side Planks Ea – 5 Kneeling Forearm to Ground + Sky Reach – 10 Air Squats – 10 Band Rows THE THANG: Foundations – Four Rounds – Weighted Step-Ups (12 ea) – SA Ring Rows …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 45 Minute Stair-stepper HILT – 35 Minute Core Concentration 2×15 1. MTS Weighted AB Crunch 2. Roman Chair Knee Raises 3. Kneeling Weighted Cable Crunch 4. Standing Weighted Oblique Crunch 5. Weighted Chicago Sit-ups 6. Bench In and …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 300 Merkins/5 Sets of DB Curls; 10 reps each arm MARY: Nope ANNOUNCEMENTS: Nope COT:Luke 2:11-14 Merry Christmas!!
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Battle Bootcamp THE THANG: 40 Minutes Stairstepper HILT MARY: 30 Minute Steam Room and Sauna ANNOUNCEMENTS: 12/31- New Years Eve Convergence at Earlwood Park, 7am (Battle and Sandlot on Tour) COT: And she will have a son, and you are to name him …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Prowl Ruck/Run/100 Burpees THE THANG: – 40 Minute Stairstepper HILT – 30 Minute Core Blaster MARY: – 15 Minutes Steam Room – 15 Minutes Sauna ANNOUNCEMENTS: – 12/24 – Xmas Eve Convergence at Battle, 7am, AC Flora COT: “But those who trust in the …
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: Sandlot Bootcamp – 105 Burpees + THE THANG: 45 Minute Stair stepper HILT 15 Minute John Wayne Treadmill HILT 30 Minute Weighted Back and Biceps 2×15 – Reverse Pulldown – Seated Row – Standing Pulldown – Standing Cable Bicep Curls – Seated …