AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds – 10 Deadbgs -10 TYT’s – 5 Kickouts – 10 Wide Squat + OH Reach – 30 High Heels/Quick Feet THE THANG: – 2 Rounds (40 on 20 off) Cross Body Mountain Climber & Plank Lat Reach Alt Med Ball Crouch …
AO: Sandlot Q: Bayou PAX: Bayou, Ruby, Two Doses, Runt, Keith Price (Blooper), The Beast FNGs: None COUNT: 6 WARMUP: SSH IC x 21 + 9: Regular Burpees – Down and Back Mosey Single Leg Inch Work Merkins 7:3 + 7 Plank Jack Burpees – Down and Back Mosey Imperial Walkers IC x 21 + …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Two Rounds (30/10) – Cobra Stretch – Elbow Plank – Lizard Climbers – Quick Feet – Butt Kicks – Runners Knee THE THANG: Block 1 10 min Assault Bike Calorie Test (60/60 Intervals) = 81.6 Calories Burned Block 2 10 Min AMRAP – 5 …
AO: Sandlot Q: Runt PAX: Honey Do, Bayou, Coin Flip, Ruby, Two Gloves, Hasbro FNGs: None COUNT: 7 WARMUP: Run coupled wth burpees, squats an. SSH THE THANG: we are not worthies, freddy mercuries, skull Crusher and diamond merkin combos redrum bunny wth coupon burpee broad jumps fiddler crab rd 2 shoulder press lbc’s in …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – Legs, Legs, Legs (3×15) – Thigh Extension – Leg Press – Leg Curls – Calf Raises – Hammer Press – Reverse Lunges – Hip Abduction/Adduction MARY: – 15 Minute Steam Room ANNOUNCEMENTS: – Basketball Game this afternoon – …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Three Rounds – 5m Lat Lunge with Overhead Reach – 5 Field Goal Kicks – 5 Bird Dogs – 30 Second Diagonal Hops – 20m Caricoa Each Way THE THANG: Block #1 – 3 Min AMRAP x 3 Rounds – 4 x Side …
AO: Valhalla Q: Fenway, Baconator, Backstop, The Beast PAX: Backstop, Baconator, Bayou, Coin Flip, Fenway, Full Metal Jacket, Honey Do, Ruby, Runt, The Beast, Two doses FNGs: None COUNT: 11 WARMUP: @backstop: baby yoga, ice ice baby (SSH/burpees) THE THANG: @fenway: Cardinal VQ 🙏🏻; @thebeast: hot tube hill core work at top-burpees at the bottom …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: – 35 Minutes Stairstepper HILT (Leg a d Glute Focus) – 15 Minute Core Blaster MARY: 25 Minutes Sauna/Steamroom ANNOUNCEMENTS: – DEKA Training will Occur Monthly at WHS – F3 Charleston Convergence 3/11, 7am – Gamecock Basketball 3/21 – Ruby …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 40 Minutes Stairstepper – 15 Minute Core 2×15 1. MTS AB Crunch 2. Kneeling AB Crunch 3. Standing Oblique Crunch 4. Torso Rotations 5. Seated AB Crunch MARY: 15 Minutes SteamRoom ANNOUNCEMENTS: – Pray for Cardinal – Wear …
AO: Sandlot Q: Coin Flip PAX: Bayou, Runt, Ruby, Two Gloves, Honey Do, Coin Flip FNGs: None COUNT: 6 WARMUP: SSH, 7 Burpees, TTT, 5 burpes, Imperial walkers, 3 burpees, LBAC, 1 burpee THE THANG: Circuit 1&2 50 jump rope(pacer) Coupon shoulder shrugs Flutter kicks Resistant band chest flys Goblet squats Merkins After each circuit …