AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 30 Minute Stairstepper WarmUp HILT Tabata Warm-up (30:15) – Band Pull-A-Parts – Squat to Ham Stretch – Plank Around-the-World – S Swings THE THANG: Foundation – 8-12 Reps, 4 Rounds – Band Lat Pulldowns – KB Clean and Goblet Squat (28lbs) – Ring …
AO: Sandlot Q: Runt PAX: Bayou, Coin Flip, Hasbro, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, TTT, Hillbillies, LBACs THE THANG: Run mixed in with 1:4 exercises Rd1 1:4 lunges to 180 jump squats, hydro merkins to mount climbers Rd 2 1:4 runners lunge to LBCs, bbsu to jabs Rd 3 burpee broad jump …
AO: Down_Range Q: Bayou PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – Sandlot Bootcamp THE THANG: – 45 Minute Stairstepper HILT – 30 Minute Treadmill John Wayne HILT MARY: – 30 Minute Sauna/Steamroom ANNOUNCEMENTS: – 12/31 Convergence, 7am, Earlwood Park COT: “Why am I discouraged? Why is my heart so sad? I will put …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds – 10 Ring Scap Retractions – 20 Side Planks Ea – 5 Kneeling Forearm to Ground + Sky Reach – 10 Air Squats – 10 Band Rows THE THANG: Foundations – Four Rounds – Weighted Step-Ups (12 ea) – SA Ring Rows …
AO: Sandlot Q: Two Gloves PAX: Bayou, Coin Flip, Blooper FNGs: None COUNT: 4 WARMUP: lap around building, SSHx25, IWx15,Carolina DD’s, windmills, merkins, squats, LAC’s forward, back, overhead press. THE THANG: 4 stops of soccer field, 15 reps of merkins/BB’s, Carolina DD/freedom twist, squats/iron cross. Mosey first round, mosey/karaoke, mosey long/bear&crab walk short, last round …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 45 Minute Stair-stepper HILT – 35 Minute Core Concentration 2×15 1. MTS Weighted AB Crunch 2. Roman Chair Knee Raises 3. Kneeling Weighted Cable Crunch 4. Standing Weighted Oblique Crunch 5. Weighted Chicago Sit-ups 6. Bench In and …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Battle Bootcamp THE THANG: 40 Minutes Stairstepper HILT MARY: 30 Minute Steam Room and Sauna ANNOUNCEMENTS: 12/31- New Years Eve Convergence at Earlwood Park, 7am (Battle and Sandlot on Tour) COT: And she will have a son, and you are to name him …
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: – …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Prowl Ruck/Run/100 Burpees THE THANG: – 40 Minute Stairstepper HILT – 30 Minute Core Blaster MARY: – 15 Minutes Steam Room – 15 Minutes Sauna ANNOUNCEMENTS: – 12/24 – Xmas Eve Convergence at Battle, 7am, AC Flora COT: “But those who trust in the …
AO: Sandlot Q: Ruby PAX: Coin Flip, Bayou, Fenway, Hasbro, Runt, The Beast FNGs: None COUNT: 7 WARMUP: SSHs x 10 + 3 burpees IWs x 10 + 3 burpees TTTs x 10 + 3 burpees Hillbillies x10 + 3 burpees LBAC forward and back x 10 + 3 burpees Raise the roof and arm …