AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 35 Minute Elliptical 50 Cal Assault Bike Functional Warmup (20:10 x 3) Elbow Plank w/ Arm Abductions Reverse Lunge Rotations Mosey Run Slow Banded Shuffle Small Ankle Hops THE THANG: Block 1 – 40:20 x 5 Elbow Plank Breakdancers Rower Ladder Runs – 2 …
AO: Sandlot Q: Runt PAX: Two Gloves, Coin Flip, Ruby, Bayou, Broke Down, Amchorman FNGs: None COUNT: 7 WARMUP: SSH, TTT, HBs, LBACs BUY IN calf raises THANG 1 8 high knee burpees – 200 meter run 8 Michael Phelp burpees, 16 plank extension merkins – 200 meter run 8 plank jack burpees, 16 Mike …
AO: Sandlot Q: Bayou PAX: Runt, Fenway, Two Gloves, Bayou, Coin Flip, Hasbro FNGs: None COUNT: 6 WARMUP: 9 Burpees 10 SSH IC 7 Burpees 10 TTT IC 5 Burpees 10 IW’s IC 3 Burpees 10 LBAC’s IC 1 Burpee THE THANG: 1 Wall Walk 3 Inch Worms 5 10ct Lizard Burpees 7 Bayou Cakes …
AO: Sandlot Q: Runt PAX: Ruby, Bayou, Pavarotti, Snowflake (FL) FNGs: None COUNT: 5 WARMUP: SSH, TTT, Bicycle squats, HBs, LBACs, 10 burpees for @swingline THE THANG: 21, 15, 9 Round 1 21 burpee variations, 45 sec gorilla shuffle buy in, 21 American thors with 6 inch holds, 45 sec rocky balboa buy in, 21 …
AO: Sandlot Q: Runt PAX: Bayou, Coin Flip, Hasbro FNGs: None COUNT: 4 WARMUP: TTT, LBACs. 1:2 Burpees to SSH 3:6 1:2 jump squats to iron mikes 6:12 1:2 big boys to hammers 9:18 THE THANG: Chicago sit ups, murder bunnies, man makers I Chicago sit up murder bunnies, 8 man makes 2 Chicago sit …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 4 90/90 Hip Flexor Rotation 10 Iron Crosses 10 Banded Hip Hinge 10 Box Push-Ups 10 C Curls 10 Single Arm Band Extensions THE THANG: Foundation – 4 Rounds 8 Overhead Press with 3 Sec Hold 8 Weighted Box Hip Thrust …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 10 Around the World Planks 10 Lateral Leg Swings each 20 Superman Swimmers 20m Job, Back Pedal, Shuffle, Carioca THE THANG: Block 1 x 2 15 Med Ball Chest Passes x3 10 3 Step Lateral Hurdle Run x3 1 minute Row …
AO: Sandlot Q: Runt PAX: Runt, Bayou, Keith Price (Blooper), Coin Flip, Ruby FNGs: None COUNT: 5 WARMUP: 4 corners 20 SSH, 15 TTT, 10 bicycle squats, 5 burpees THE THANG: Thang 1: 10 Mike Tyson’s, colt 45, 20 block swing/half burpee combo, 25 Freddy mercuries in cadence & Indian Run Thang 2: 10 inch …
AO: Sandlot Q: Fenway PAX: Bayou, Broke Down, Coin Flip, Nino Brown, Ruby, Fenway FNGs: None COUNT: 6 WARMUP: high knees, plank walkout, toe touch squat, Spider-Man T spine stretch, hill billies, bBy arm circles, through the tunnel, imperial walkers, windmill, arm flutters, arm raise THE THANG: combination strength and core exercises total of 20 …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds – 10 Oblique Curls and Reach – 10 Transverse Lunges – 10m Fiddler Grab Walks – 30sex Run THE THANG: Block 1 – 3 Rounds – 4 Minute AMRAP – 5 Lat Push Offs + Jump Squats (L&R) – 8 Hi/Lo Wood …