Blythewood Park 126 Boney Rd. Tues/Thurs @ 5:15. Sat@ 6:30. Running Wed 5:15. Monday R@W running group 5:15 Windermere Club. Fri Kudzu ruck 5:00 Food Lion
AO: Sawmill Q: Cottontail PAX: Goodspeed, Full Metal Jacket, Cottontail, Gepetto, Lemmy, Rudder, Betty Crocker, Valdez, Cheesesteak, Ramjack FNGs: None COUNT: 10 WARMUP: some, stalling exercises as we wait for rudder. THE THANG: mosey to playground, more warm up (still in waiting for rudder). 5 rounds of: 5 pull ups, 10 “Swerkins” (look it …
AO: Sawmill Q: Goodspeed PAX: Frodo, The Beast, Flapper, Full Metal Jacket, Gepetto, Cheesesteak, Rudder, Shuttlecock FNGs: None COUNT: 9 WARMUP: LBAC TTT WINDMILLS THE THANG: Mosey to the church parking lot 15 Merkins 20 Copperhead Squats Boxcutters 5 Burpees Mosey to the Clinic 15 Hand Release Merkins 20 Alternating Leg Squats Dying Cockroaches 6 …
AO: Sawmill Q: The Beast PAX: Ramjack, Goodspeed, Cheesesteak, Full Metal Jacket, Rudder, Gepetto, Lemmy, Valdez FNGs: None COUNT: 9 WARMUP: The usual THE THANG: Merkins, block work, Mary. Rinse and Repeat. Finish with some tire flips!!! MARY: During the workout ANNOUNCEMENTS: Longest day and Mt Mitchell Hike 5/20. COT: Prayers for Lizzy.
AO: Sawmill Q: Rudder PAX: Full Metal Jacket, Goodspeed, Gepetto, Rudder, Skat FNGs: None COUNT: 5 WARMUP: classic 13 minute warma-rama THE THANG: Everything based on 4. 4 corners (with those bad-ass orange cones). 4 reps ateach cone. Lunge to each while one pax transfers block pile across the square. Switch pax and repeat with …
AO: Sawmill Q: Frodo PAX: Rudder, The Beast, Shuttlecock, Goodspeed, Gepetto, Lemmy, Full Metal Jacket, Valdez, Frodo FNGs: None COUNT: 9 WARMUP: SSH, windmills, IWs, hillbillies, copperhead squats & merkins, the usual, mosey to the school THE THANG: Four corners in the parking lot Corner 1: – 29 Gas Pumpers – 23 catalina wine mixers …
AO: Sawmill Q: The Beast, Flapper PAX: Goodspeed, Bemis, Frodo, Flapper, Full Metal Jacket, Gepetto, Lemmy, Mimi, Betty Crocker, Runt, Cottontail, The Beast, Bayou, Fenway, Ruby; Spurrier; Baconator FNGs: None COUNT: 17 WARMUP: 20 SSH, 1 burpee, 10 Imperial Walkers, 2 burpees, 10 Hillbillies, 3 burpees, 10 baby arm circles both ways, 4 burpees, 10 …
AO: Sawmill Q: Full Metal Jacket PAX: Frodo, Full Metal Jacket, Goodspeed, Gepetto, Lemmy, Scat FNGs: None COUNT: 6 WARMUP: Stretches/LBACS(3 ways)/Hillbillies/IWs/Windmills/9-count Squats THE THANG: Circuit AMRAP Station 1: 20 (4-ct) Mtn Climbers Station 2: 30 (4-ct) Flutters Station 3: 25 Curls w/coupon Station 4: 50 Merkins Station 5: 25 Squats Station 6: 25 (4-ct) …
AO: Sawmill Q: Gepetto PAX: Frodo, Flapper, BunkBed, Rudder, Full Metal Jacket, Gepetto, Lemmy, Mimi, Skat FNGs: None COUNT: 9 WARMUP: The normal starting with a bunch of SSH’s. Do the things you hate as it will make you better! THE THANG: All PAX grabbed a corner block and circled up. YHC then told PAX …
AO: Sawmill Q: HighChair PAX: Full Metal Jacket, Flapper, Betty Crocker FNGs: None COUNT: 6 WARMUP: SSH, Imperial walkers, copperhead squats, merkins THE THANG: grab 2 blocks and test your grip strength with a nice walk to the tree line and back ladder #1 to 11: over head press at one end and mountain climbers …
AO: Sawmill Q: Full Metal Jacket PAX: Cottontail, Flapper, Frodo, Gepetto, Rudder, Snowden, The Beast, Full Metal Jacket, Scat FNGs: None COUNT: 9 WARMUP: Stretches, IWs, Hillbillies, LBACs, Air Presses THE THANG: Go to field (7 Pax) circle up around light on ground (base point) -Face about and lunge walk until told to stop; 10 …