AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: Sandlot Bootcamp – 105 Burpees + THE THANG: 45 Minute Stair stepper HILT 15 Minute John Wayne Treadmill HILT 30 Minute Weighted Back and Biceps 2×15 – Reverse Pulldown – Seated Row – Standing Pulldown – Standing Cable Bicep Curls – Seated …
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 …
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – Valhalla Bootcamp THE THANG: – 45 Minute Stairstepper HILT – Core Explosion (3 sets 15 repa) – seated ab crunch – Torso Rotations – Weighted Hallow Body Hold – Hydraulics – Burpees – kneeling ab crunch – American Hammers – 6in …
AO: Sandlot Q: Bayou, Hasbro, Ruby, Two Gloves, Coin Flip PAX: Bayou, Ruby, Two Gloves, Coin Flip, Hasbro FNGs: None COUNT: 5 WARMUP: – Mumble Chatter THE THANG: – Pyramid Training (SSH, Burpees, BBSU, Merkins) 1-2-3-4-5-6-7-8-9-10 and back down 10-9-8-7-6-5-4-3-2-1 MARY: – Stretch and Cool Down ANNOUNCEMENTS: – Watch the Weather Thursday; Alternate Location, Westwood …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 50 Minute Stairstepper HILT – Weighted Leg Explosion (4×12); Thigh Extension, Standing Leg Curls, Goblet Squats, Hammer Leg Press, Hammer Calf Raises, Hip Abductor/Adductor, Lying Leg Curls, Lunges MARY: – 20 Minutes (Sauna & Steam Room) ANNOUNCEMENTS: – …
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
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – Valhalla Bootcamp THE THANG: – 40 Minute Stairstepper HILT – 30 Minute Core Blaster MARY: – 15 Minute Steamroom ANNOUNCEMENTS: Battle Convergence, 12/24/22, 7am COT: “The people walking in darkness have seen a great light. On those living in a pitch-dark …
AO: Sandlot Q: Bayou PAX: Ruby, Two Gloves, Bayou, Coin Flip FNGs: None COUNT: 4 WARMUP: 17 Reps IC – SSH, Imperial Walkers, Thru-The-Tunnel, Hillbillies, LBAC THE THANG: 30-20-10 – Burpee Variations (Regular, Plank Jack, Hand Release) – Squat Variations (Regular, Squat Jumps, Lunges) – Merkin Variations (Regular, Cris/Cross, Decline) – Climbers (Regular, Lizard, Slalom) …
AO: Down_Range Q: Bayou PAX: Bayou, Two Doses FNGs: None COUNT: 2 WARMUP: Sandlot Bootcamp THE THANG: – 35 Minute Stairstepper Hilt Chest and Triceps Isolation (10-8-6-4-3-2-1 into 1-2-3-4-6-8-10; weights 135, 145, 155, 175, 195, 205, 215); Bench Press, Chest Press, Triceps Extension (50, 55, 60, 65, 70, 75, 80), Lat Pulldown (4 sets at …
AO: Down_Range Q: Bayou, Ruby PAX: Bayou, Ruby FNGs: None COUNT: 2+ WARMUP: Sandlot + Double Gym Time THE THANG: 6.2 Miles MARY: None ANNOUNCEMENTS: Same COT: Same