AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: none THE THANG: 4 mile loop on the streets near the airport. 32:13 total MARY: none ANNOUNCEMENTS: – 11-12-22 is the convergence with Waxhaw and Greenwood. Stay tuned for details. COT:
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 400 Merkins/140 Prisoner Squats MARY: Nope ANNOUNCEMENTS: Nope COT:Y/Proverbs 3:25-26
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 12 Slaughter Q 30lb Ruck. 30lb Kettlebell. Standard CMU. Sandbag. Ruck on at all times. WARMUP: 20 SSH IC THE THANG: Merkins, Kettle Bell swings, shoulder press, raises. Parter up Move 3 laps with ruck and bell. Partners moving in opposite directions. When we …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes on Elliptical THE THANG: 3 rounds 5 Pullups 10 Curl Press – 25 lb dumbbells 15 Bench press – 50 lb dumbbells 10 walking lunges – 40 ld dumbbells 10 Tricep extensions – 60 lbs 100 Goblet squats – 50 lb dumbbell …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 400 Merkins/400 4-ct Flutters MARY: Nope ANNOUNCEMENTS: Nope COT:Y/Ephesians 3:20-21
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1-mile run/325 Merks/1-mile run (negative split by 1:05) MARY: Nope ANNOUNCEMENTS: Nope COT:Yep (James 1:12)
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: sSlackblast: Big Easy work DATE: 2022-10-11 AO: #down_range Q: @CESS PAX: @CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 23 minutes of total body w/dumbells. 40 seconds of work 20 seconds of rest 35 lb dumbells …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 23 minutes of alternating arm work with dumbells. 40 seconds of work 20 seconds of rest 3 sets chest press 40 lb dumbells 3 sets alternating bent over rows 40 lb dumbells no rest sets 20 seconds for each …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1.08 mile run + 525 Merkins MARY: Nope ANNOUNCEMENTS: No COT: Habakkuk 3:19
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 WARMUP: Stretching THE THANG: strava.app.link/U3czSgbN0tb