AO: Valhalla Q: Bayou PAX: Fenway, Two Gloves, Baconator, Swingline, Bayou, Nineteen FNGs: 1 Nineteen COUNT: 5 WARMUP: Growing Pains (Merkin, BBSU, Burpee, and SSH’s; 1-2-3-4-5-6-7-8-9-10) THE THANG: 40-30-20-10 – Run – 5 Rounds Chest Press Mountain Climbers Dealers Choice Dealers Choice MARY: None ANNOUNCEMENTS: 12/17 – Cold Brewery Half Marathon 12/24 – Xmas Eve …
AO: Valhalla Q: Swingline PAX: Swingline, Fenway, Baconator, Two Gloves, Bayou FNGs: None COUNT: 5 WARMUP: x30 SSH x20 Thru the Tunnel x20 Imperial Walkers x15 LBACs Forward x15 LBACs Backward x15 Overhead Claps THE THANG: 3 laps around the church x12 Man makers x12 Kettlebell x12 High Crunch Bear Crawl Up Crawl Bear Down …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Valhalla Bootcamp THE THANG: 30 Minute Stairstepper HILT (25:35; Levels 10-15) MARY: 20 Minute Core Blaster 2×15 Seated Ab Crunch 2×15 Kneeling Ab Crunch 2×15 Standing Weighted Hillbillies 2×10 Decline, Weighted Chicago Sit-ups 2×15 Seated In and Out Crunches 2×15 Back Hyperextensions 5 …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Stretching, SSH, TTT, Hillbillies, IW’s THE THANG: Spartan Beast (13.1 Miles, 35 Obstacles) 15.5 Miles with Penalty Loops MARY: None ANNOUNCEMENTS: Bayou completes the Spartan Trifecta 2022 (Sprint – April, Super – July, Beast – December) 12/17 – Cold Brewery Half Marathon 12/24 – …
AO: Sandlot Q: Two Gloves PAX: Bayou, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 15 SSH, IW, Merkins, Squats, windmills, Carolina DD’s, little AC’s forward & back, overhead press. THE THANG: Mosey around Rec Center, grab coupons, then 50 chest press, 15 bent over rows, 15 overhead press, 25 curls for girls, 50 more chest …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Valhalla Bootcamp – 45 Minutes THE THANG: – 25 Minutes Elliptical HILT (23:35 intervals) – 15 Minute Full Body Blaster – Weighted rowers 2×15 – Burpees 2×5 – Hand to Foot Pass 2×15 – Ball Slams 2×12 – Farmers Carry 2×35 – Mountain …
AO: Valhalla Q: Fenway PAX: Swingline, The Beast, Two Gloves, Ruby, Fenway, Bayou, Malibu FNGs: None COUNT: 7 THE THANG: thanks to marty for leading our PAX through a genuine military march. work out included core, stamina, and HIIT combines with short running bursts.
AO: Sandlot Q: Ruby PAX: Bayou, Hasbro, Two Gloves FNGs: None COUNT: 4 WARMUP: SSHs x15, IWs x 15, TTHs x15, Hillbillies x15, Abe Vigodas x15, LBACs backwards x10, forward x 10, seal claps x 10, raise the roof x 10. THE THANG: Multiple rounds of the following- Merkin variation x 20 Alternating sets of …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 45 min THE THANG: – 35 Minute Stairstepper Hilt (25:35; Levels 10-20) – Back and Biceps Isolation (2×15) a. 50lb Cable Face Pull b. 50lb Cable Press Down c. 50lb Cable Pull Down d. 65lb Barbell Curl e. 80lb Barbell …
AO: Valhalla Q: The Beast PAX: Two Gloves, Bayou, The Beast, Swingline, Fenway FNGs: None COUNT: 5 WARMUP: SSH, Little baby arm circles, TTT THE THANG: Up and down No Hope Hill. 10 Burpees at the top of one side, 50 flutters in the middle, and 10 squats at the top of the other. Rinse …