AO: Sandlot FNGs: None COUNT: 6 WARMUP: Runt Special THE THANG: Weighted Ruck 1/4 Mile 40 Series (Burpees, SSH, Squats, LBC’s, Mountain Climbers, and Crab Cakes) Weighted Run – One Mile Crawfish Pot – 1-2-3-4-5-6-7-8-9-10 Bear Crawl, Shoulder Tap, Planks, Merkins) Weighted Ruck Back 2.0 Miles Stretch and Cool Down MARY: None ANNOUNCEMENTS: Sandlot Convergence …
AO: Sandlot FNGs: None COUNT: 7 WARMUP: SSHs x 15 3 burpees Imperial Walkers x15 3 burpees Abe Vigodas x 15 3 burpees LBACs – reverse x 10 LBACs – forward x 10 Seal claps x 10 OHP x 10 3 burpees THE THANG: A.L.A.R.M. Workout (exercises for arms, legs, abs, an exercise that starts …
AO: Sandlot FNGs: None COUNT: 8 WARMUP: 20 side straddle hops 20 forward arm circles, 20 overhead claps, 20 forward arm circles, 20 air press THE THANG: Mosey to the road, 21 monkey humpers, lunge walk to parking lot, 21 monkey humpers, lunge walk across parking lot, 21 monkey humpers Mosey to brick pile, grab …
AO: Valhalla FNGs: None COUNT: 7 WARMUP: SSH, windmill, merkins, LBAC THE THANG: Part 1: Partner AMRAP #1 run 100m #2 tire flips/OH press/Over the block burpee (8-10 minutes) Part 2: “ANNIE” 10 man makers, 20 thrusters, 30 lunges (THW), 40 curls for girls, 50 chest press Run recovery 200m 50 chest press, 40 CFG’s, …
AO: Valhalla FNGs: None COUNT: 4 WARMUP: Warmed up with SSH, Thru the Tunnel, Imperial Walkers and a little Michael Phelps THE THANG: Ran around the church to warm up the ol’ legs and finished at the block pile. John Wayne’d with a coupon down to the lower parking lot and grabbed a parking spot …
AO: Sandlot FNGs: None COUNT: 6 WARMUP: Mosey to upper lot, SSH, Imp.W, Merkins, Squats, LBC’s, Little arm C’s, overhead press. THE THANG: Clock work merkins (5) count between 3 islands of upper lot with bear, crab, bear walk between them. One mile run with 3 PAIN stations merkins, big boys, and monkey Humpers (15) …
AO: Valhalla FNGs: None COUNT: 4 WARMUP: Mosey Around the Church SSH x 15 + 1 Burpee Imperial Walkers x 15 + 3 Burpees Thru the Tunnel x 15 + 5 Burpees Hillbillies x 15 + 7 Burpees LBAC x 40 + 9 Burpees THE THANG: 11-22-33-44-55 Man Makers Curls for Girls Herschel Walker Trio …
AO: Spur FNGs: None COUNT: 7 WARMUP: Diagonal Mosey 9 BurpeesHorizontal Push 15 SSH Diagonal Mosey 7 Burpees Horizontal Push 15 Imperial Walkers Diagonal Mosey 5 Burpees Horizontal Push 15 Thru the Tunnel Diagonal Mosey 3 Burpees Horizontal Push 15 Shoulder Circle (LBAC); 7 Reps Each Diagonal Mosey 1 Burpee THE THANG: Dora – 50 …
AO: Prowl FNGs: None COUNT: 6 WARMUP: Walk/Ruck around the big loop of Sandhills THE THANG: Fenway, Baconator and Coin Flip rucked/walked Bayou, Runt and BunkBed did interval training. 45 sec run then 45 sec walk until everyone met back at Starbucks ANNOUNCEMENTS: COT: Runt talked about reading the life of King David and how …
AO: Sandlot FNGs: Brokedown COUNT: 8 WARMUP: 11 Burpees 15 Seal Jacks 9 Burpees 15 Imperial Squats 7 Burpees 15 Thru the Tunnel 5 Burpees 15 Hillbillies 3 Burpees 15 Shoulder Circle (LBAC); 7 Reps Each 1 Burpee THE THANG: Mosey to the Baseball Field (AMARP) 5 Lunge/LT Dana 10 Plyo Merkins/Partner Plank Declines 15 …