Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 625 Merkins/305 4-count Flutters MARY: Nope ANNOUNCEMENTS: Sandlot convergence 5 Nov, 0700 COT:Yep; James 1:12
down_range
Way too much running for a Friday!
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 6 WARMUP: Poster at F3 Channel Market at Bohicket Marina Seabrook Island THE THANG: out and back 6.6 miles total. MARY: none ANNOUNCEMENTS: – F3 Charleston has a lot going on but most importantly 10 year anniversary on the Yorktown in March. We should support with …
Wisconsin Workout
AO: Down_Range Q: Goodspeed PAX: Goodspeed FNGs: None COUNT: 1 WARMUP: BAC, TTT, SSH THE THANG: 4 Sets of the following 20 Bench Presses 15 Curls 20 Bent over Rows 20 Tricep Curls 10 Box Jumps MARY: BB, Flutters, Gas Pumpers. ANNOUNCEMENTS: COT:
Frozen Finger 4
AO: Down_Range Q: Goodspeed PAX: Goodspeed FNGs: None COUNT: 1 WARMUP: THE THANG: footpathapp.com/tracks/c41b25b1-b531-44f5-a4d2-d494782ad2b9 MARY: ANNOUNCEMENTS: COT:
MUVing just a Tad!
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 5 Minute John Wayne THE THANG: – Interval Runs (35:25 for 5.07 miles MARY: – Seated Ab Crunch – 15 – Kneeling/Weighted Ab Crunch 15 – Bench Flutter Kicks 20 IC – Kneeling Torso Twist 15ea – Bosu Ball; Hand to Foot Pass …
Solo 5k
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/o1o8oYy9Cub
Neighborhood run
AO: Down_Range Q: Snowden PAX: Snowden, Lemmy FNGs: None COUNT: 2 THE THANG: 2.5 mile run
Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 525 Merkins/225 4-ct Flutters MARY: Nope ANNOUNCEMENTS: Nope COT:Yep; Joshua 1:9
Burpees and Parking Garage Hills for the Win!
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 10 WARMUP: SSH Through the tunnel Imperial Walkers Hill Billie Plank into warrior each side 20 Merkins THE THANG: Leave the AO and run to the parking garage with was about 3/4 – a Mile away. At the bottom instructions were giver for the Jacob’s Ladder. …
Lynchburg work
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minute elliptical THE THANG: 1 minute work 20 second rest bench press x 2 rounds 30 lb dumbbells static lunge – 20 lb dumbells (r then l) military press – 20 lb dumbells x 2 rounds static lunge – 20 lb dumbells (r …