AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – Valhalla Bootcamp THE THANG: – 45 Minute Stairstepper HILT – Core Explosion (3 sets 15 repa) – seated ab crunch – Torso Rotations – Weighted Hallow Body Hold – Hydraulics – Burpees – kneeling ab crunch – American Hammers – 6in …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 50 Minute Stairstepper HILT – Weighted Leg Explosion (4×12); Thigh Extension, Standing Leg Curls, Goblet Squats, Hammer Leg Press, Hammer Calf Raises, Hip Abductor/Adductor, Lying Leg Curls, Lunges MARY: – 20 Minutes (Sauna & Steam Room) ANNOUNCEMENTS: – …
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – Valhalla Bootcamp THE THANG: – 40 Minute Stairstepper HILT – 30 Minute Core Blaster MARY: – 15 Minute Steamroom ANNOUNCEMENTS: Battle Convergence, 12/24/22, 7am COT: “The people walking in darkness have seen a great light. On those living in a pitch-dark …
AO: Down_Range Q: Bayou PAX: Bayou, Two Doses FNGs: None COUNT: 2 WARMUP: Sandlot Bootcamp THE THANG: – 35 Minute Stairstepper Hilt Chest and Triceps Isolation (10-8-6-4-3-2-1 into 1-2-3-4-6-8-10; weights 135, 145, 155, 175, 195, 205, 215); Bench Press, Chest Press, Triceps Extension (50, 55, 60, 65, 70, 75, 80), Lat Pulldown (4 sets at …
AO: Down_Range Q: Bayou, Ruby PAX: Bayou, Ruby FNGs: None COUNT: 2+ WARMUP: Sandlot + Double Gym Time THE THANG: 6.2 Miles MARY: None ANNOUNCEMENTS: Same COT: Same
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 Solo all week due to M being on the IR. COT: Solo time allowed for good self reflection. It was a great week despite the challenges. Also very appreciative of the time I get to spend in the Gloom with others. I look …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 THE THANG: strava.app.link/cGJXkb45Nvb COT: Solo time allowed for good self reflection. It was a great week despite the challenges. Also very appreciative of the time I get to spend in the Gloom with others. I look forward to getting back!
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: Cobbelstone Run/Walk + Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/3RZzymavMvb
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 20 minutes elliptical THE THANG: 40 seconds on 15 seconds rest 3 rounds bench press- 35 lb dumbells Bent over Rows – 35 lb dumbells Bent over Delt Raise, Side arm fly, Military Press – 15 lb dumbells 40 seconds Hammer Curls – 15 …