AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – John Wayne – 5 Min THE THANG: 75 Minute Stairstepper HILT MARY: www.intervaltimer.com/shared/T4e94fvZlmB3znMBCUrM-PF-Core-Closer-20 ANNOUNCEMENTS: 10/29 – Sawmill Convergence, 6:30am, Blythewood Park; 2nd F, 4pm 11/3 – Sandlot 9 Year Anniversary, 6:30 – 8am (90) 11/12 – Morons for Beer Convergence, 10am, Spur; 2nd …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1-mile run (10:08)/150 merkins/1-mile run (9:10)/175 merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Yep/Philippians 4:8
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical 5 pullups THE THANG: curls working through the rack (no rest) 5 reps – 5, 10, 15, 20, 25, 30, 35 lb dumbells military press working through the rack (no rest) 5 reps – 5, 10, 15, 20, 25, 30, 35 …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 12 F3 Bandit in Charlotte Metro WARMUP: none THE THANG: Q came in hot on foot. Running by he says let’s go! We covered 4 miles stopping at speed humps at intersections for merkins. Did a circuit of box jumps, derkins, LBCs and dips …
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)