AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 5 Min John Wayne THE THANG: – 40 Minute HILT – Stairstepper – 30 Elliptical Hilt – 20 Minute F3 Full Body Circuit – Weighted Rowers 2×15 – Hand to Foot Pass 2×15 – BBSS 2×15 – Burpees x 10 – Mountain Climbers …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: uhhhh, nope! THE THANG: Gainesville, FL/ran around building 5 times/25 Merks at each corner; Total: 525 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT: Phil. 4:13 – I can do all things through Jesus Christ, who strengthens me.
AO: Down_Range Q: Cottontail PAX: Cottontail FNGs: None COUNT: 1 WARMUP: walked THE THANG: kinda like four corners only different. Hotel parking lot. Two good patches of grass. Mercs, LBCs, squats, a lap, 15 times. MARY: some ANNOUNCEMENTS: none, security camera thinks it weird when I talk to myself out loud. COT: coffeteria with scuba …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: John Wayne – 5 min Treadmill (3.5) THE THANG: – 3 Mile Interval Run (35:45) – 45 Minute Stairstepper HILT – 15 Minute Sauna MARY: 2 Rounds, 12-15 Reps – Ab Coaster – Chicago Sit-ups – Kneeling Ab Crunch – Lying High Ab Crunch …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – John Wayne – 5 Minutes THE THANG: -Elliptical – 40 Minutes – Stairstepper – 40 Minutes MARY: – Steam Room (15 min) ANNOUNCEMENTS: 11/19 – Bayou Down Range 11/24 – Thanksgiving Day Special – 6:30-8:00??? Battle??? 11/26 – 2.0 Workout Idea – Bring …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – John Wayne – 5 minutes THE THANG: – Stairstepper – HILT 65 minutes (35:45), Intensity 10-11-12-13-14-15-16-17-18-19-20 (Rinse and Repeat) MARY: Core Blaster – Roman Chair Knee Raises 3×12 – Seated Ab Crunch 3×12 – Bench In and Outs 3×12 – Kneeling Cable Crunch …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 10 minutes elliptical (5.5 laps) THE THANG: 5 Rounds 5 pullups 20 merkins 20 squats 20 LBC’s 5 minutes elliptical (sub 7 minute pace level 12) 2 – 50 lb dumbells 1 minute recovery between sets 15, 12, 9, 6, 3 reps 50 lb …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes on the elliptical THE THANG: 30 minutes Full Body work with dumbells 1 minute of work.. 15 seconds of rest 20 lb dumbells Chest Press x 2 Shoulder Press x 2 Static Lunge x 4 Bent Over Rows x 2 each side …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 THE THANG: strava.app.link/MYhMeRE9Wub
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP:Stretches (sort of) THE THANG: Run 1-mile; 150 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Yep; James 1:12 Today was light workout in prep for rest of the week!