5k friday
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: Ruckers-2.25 miles Runner-3.6 miles MARY: ANNOUNCEMENTS: northeast convergence @ sandlot 1/14 0630 COT:
Baconator
Emom extravaganza
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves, Swingline FNGs: None COUNT: 4💪🏻 WARMUP: SSH, merkins, Hillbillies, TTT THE THANG: Part 1: Stairway “Cindy”-pax mosey to each set of stairs. 5-merkins, 10-big boys, 15 SSH Part 2: EMOM (5-10-15reps) Round 1: Hand release merkins, big boys, SSH for 8 minutes then mosey 200 yards …
Belong TEAM
AO: Valhalla Q: Backstop PAX: Swingline, Fenway, The Beast, Two Gloves, Baconator FNGs: None COUNT: 6 WARMUP: THE THANG: Boot camp Indian Run 🏃♂️ 3 exercise, Bonnie Blair’s 20 Burpee station -20 Carolina dry dock- 15 Repeated twice. Indian run 🏃♂️ Football drills -2 Tree hug for a minute Box jumps on a wall …
5k Friday
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Ruby, Swingline, Two Gloves, Coin Flip FNGs: None COUNT: 6 WARMUP: 2 minute walk THE THANG: Ruckers rucked 2 miles; runners ran 5k+ MARY: ANNOUNCEMENTS: northeast convergence at sandlot 1/14 0630 COT:
No Hope Hill
AO: Valhalla Q: Fenway PAX: Fenway, Baconator, Two Gloves, The Beast, Swingline FNGs: None COUNT: 5 WARMUP: SSH, baby arm circles, IW’s THE THANG: Mosey up and down no hope hill. 1 pax did only burpees at all the stops. The remaining pax did burpees, abs and merkins. All got better!!! MARY: See above ANNOUNCEMENTS: …
Did we do anything besides burpees?
AO: Valhalla Q: The Beast PAX: The Beast, Swingline, Baconator, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, IW’s, TTT, & Little baby Arm circles. THE THANG: Burpees and more burpees. MARY: During the workout ANNOUNCEMENTS: Bunker 1/7, Tom Tom Foolery, P200 in March, 10 year anniversary for Charleston in March COT: Prayers for Bacon’s …
Century Lap – 100 Burpees
AO: Prowl Q: Baconator, Bayou PAX: Fenway, Coin Flip, Ruby, Bayou, Two Gloves, Baconator, Backstop FNGs: None COUNT: 7 WARMUP: – John Wayne THE THANG: – Two Groups Group 1 – Two Mile Run Group 2 – John Wayne Burpees – 5 Burpees each curb or intersection; Total – 100 MARY: – None ANNOUNCEMENTS: – …
Power Zone
AO: Valhalla Q: Bayou PAX: Ruby, Runt, Swingline, Baconator, Two Gloves, Bayou FNGs: None COUNT: 6 WARMUP: Pyramid -1-3-5-7-9-7-5-3-1 (Burpees + 22ea SSH, TTT, IW’s, Hillbillies, LBAC) THE THANG: The Thang 9 Exercises, 10 Reps, 3 Rounds (270 Reps) Clean and Press Curls for Girls Bent Over Rows Overhead Tricep Extensions Front Shoulder Raises Legs …
Santa’s Ladder
AO: Valhalla Q: Baconator PAX: Baconator, Bayou, Swingline, Two Gloves, Runt FNGs: None COUNT: 5 WARMUP: 10’s: SSH>mosey>merkins/BBSU THE THANG: Hand release merkins & Goblet squats > run 200 meters 5-10-15-20-25-30-35-40-45 Ladder MARY: ANNOUNCEMENTS: convergence at Battle Christmas Eve COT: Fenway
5k Friday
AO: Prowl Q: Baconator PAX: Two Gloves, Fenway, Coin Flip, Baconator FNGs: None COUNT: 4 WARMUP: THE THANG: 5kish run/ruck MARY: ANNOUNCEMENTS: COT: