AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – Stairstepper – 35 Minutes – Core Blaster – 25 Minutes (2×15) 1. Seated MTS AB Crunches 2. Roman Chair Knee Raises 3. Standing OB Crunches 4. Weighted Flutter Kicks 5. Hand to Foot Pass MARY: – 15 min …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds 10 Single Leg Kettlebell Passes 10 Range of Motion “Mountain Climbers” and Reach 10 Ring Scaps 20 Second Ring Row Hold 10 Med Ball Hip Hinge 20 Second Hollow Hold THE THANG: Three Rounds 12 Single Arm Ring Row (L & R) …
AO: Sandlot Q: Runt PAX: Honey Do, Bayou, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: SSH, TTT, Hillbillies, LBAC THE THANG: Round One 1:5 renegade row to air press with bricks rowers with bricks 25 side obliques reaches wrh brick 25 1 min hollow body hold with brick suicides with 18 …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds 5 Kneeling Mountain Climber Ham Stretch 10 Big Arm Circles 30 Second Mosey plus Two Gorilla Shuffles 20 Freddie Mercuries THE THANG: Tabata (40/20) Five Rounds 1. Burpees + Ladder Run 2. S2S Med Ball Slams + Weighted Press Jacks 3. Assault …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 2.1 Mile Interval Run MARY: – Core Blaster 2×15 – Weighted Torso Rotations – Bench In and Outs – Seated Abdominal Crunch – Kneeling Abdominal Crunch – Standing Oblique Crunch – Weighted Flutter Kicks 15 Minutes Steamroom ANNOUNCEMENTS: …
AO: Sandlot Q: Keith Price (Blooper) PAX: Runt, Ruby, Honey Do, Coin Flip, Two Gloves, Hasbro, Bayou FNGs: None COUNT: 8 It was good to post at Sandlot with good friends while in Cola Town for a Thursday morning meeting. WARMUP: Side Straddle Hops (IC) Imperial Walkers (IC) Hillbillies (IC) Little Baby Arm Circles (IC) …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds – 10 Knee Hug to Frankenstein (Each Leg) – 10 Downward Dog to Plank Knee to Elbow (Each Leg) – 10 M Run to 4 Apollo Creeds – 10 Swith Mountain Climbers THE THANG: EMOM – Block 1 – Three Rounds – …
AO: Sandlot Q: Bayou PAX: Bayou, Fenway, Coin Flip, Hasbro, Two Gloves, Runt FNGs: None COUNT: 6 WARMUP: SSH, TTT, IW’s LBAC THE THANG: 20-18-16-14-12 Lunges, Burpees, Chicago Situps, Merkins, Gorilla Shuffles (with variations) MARY: – None ANNOUNCEMENTS: 1-7-22 – Launch or Bunker, Tom Tom Foolery, Jackson Out DEKA – Get with Bayou if you …
AO: Dawnstrike Q: Fallout (1st F) PAX: Misfire, Ronda, Jar Jar, Betamax, Babar, Prodigal, Fallout (1st F), BunkBed, Coin Flip, Bayou, Oscar, CESS FNGs: None COUNT: 12 WARMUP: SSH, 25, IC Imperial Walkers, 20, IC LBAC, 15, IC, forward and back 10 burpees, lap around island Abe vigodas, 10, IC Van Godhas, 10, IC Derricks, …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Earlewood Park Convergence THE THANG: – 30 Minutes on the Stairstepper MARY: – 15 Minutes – Sauna ANNOUNCEMENTS: – 1/7/23 – Launch of the Bunker and Tom Tom Foolery – 3/11/23 – F3 Charleston Anniversary – Spartan Deka Series – Ask Bayou COT: …