AO: dawnstrike Q: Phlegm PAX: Oscar, Snowflake, Fallout, Lobstah, Bindi, Betamax, Fabio, Rexy FNGs: None COUNT: 9 DISCLAIMER WARMUP: SSH, Imperial Walkers, TTT, Windmills, squats, open the gate, close the gate lunge walk. Alternating Superman and freestyle swimkicks. Merkins. Mosey to blocks. Goblet squats, Rows, Overhead presses OYO. Pair up and decline merkins on your …
AO: hammer Q: McNugget PAX: Ratatouille, Bindi, Pinkman, Zuba, McNugget FNGs: None COUNT: 5 DISCLAIMER WARMUP: 10 SSH IC 10 mountain Climbers IC 10 slow count squats IC Little baby arm circles 10 forward IC 10 reverse IC 10 overhead IC 10 grass pickers IC THE THANG: Grab blocks March to Ivy Hall (cusak, farmer’s …
AO: the-rock Q: Hawg PAX: Leprechaun, BooBoo, Bindi, McNugget, Cauliflower, Lobstah FNGs: None COUNT: 7 DISCLAIMER WARMUP: Run to AO or 0500 Club route THE THANG: 3 for Rocky Rd 4 for The Rock w/o :alert: ANNOUNCEMENTS :alert: : Shag night 7/27 COT: Prayers for Sgt. Slaughter’s wife and the newborn.
AO: hammer Q: Duckie PAX: Ratatouille, Bindi, Zuba, Fabio FNGs: None COUNT: 6 WARMUP: OYO x 20 each flutters, iron cross, LBC THE THANG: grab blocks head to sidewalk. 21’s alternating between curls and merkins with sprint up and down the sidewalk. Option to switch exercises at the halfway point. Put up blocks and head …
AO: hammer Q: Duckie PAX: Duckie, Bindi, Ratatouille, Zuba, Fabio – Duckie 2.0 FNGs: None COUNT: 5 DISCLAIMER WARMUP: Stretching, SSH, etc THE THANG: 21 – Merkins and block curls :alert: ANNOUNCEMENTS :alert: : COT:
AO: hammer Q: Bindi PAX: Bindi, Ratatouille, Zuba, McNugget, Fabio, Dog faced gremlin FNGs: None COUNT: 6 WARMUP: 25 ssh ic, 20imperial walkers ic, 15 through the tunnel ic, multiple static stretching. THE THANG: 3 rounds at picnic tables, 10 box jumps, 20 dips, 30 lbc’s. Next was 2 rounds of BLIMP 10 burpees 20 …
AO: the-rock Q: Bindi PAX: BooBoo, Hawg, McNugget, Bindi, Fabio, Fabio FNGs: 1 Fabio COUNT: 5 WARMUP: OYO THE THANG:3 for the rock, 1 for rocky road and 1 Rucker :alert: ANNOUNCEMENTS :alert: : renamed Bindi 2.0 from “scar” to “Fabio” COT: count o Rama, name o Rama, Bom, prayer
AO: hammer Q: Birthday Suit PAX: Quicken, Zuba, Darlene, Ratatouille, Bindi FNGs: None COUNT: 6 WARMUP: Side straddle hops, Squats, lil baby arm circles, THE THANG: College World Series Celebrate the first 8 teams in CWS with 8 stations at 47 reps, sometimes repeat, sometimes we don’t Dips, LBC, Squats Lunges, squats, big boys Modified …
AO: the-rock Q: Tarek PAX: Big Worm, Bindi, Hawg, Birthday Suit, Sergeant Slaughter FNGs: None COUNT: 6 WARMUP: welcome the first timers THE THANG: :alert: ANNOUNCEMENTS :alert: : crazy :steam_locomotive: next week COT: prayers for Teddy and his family
AO: hammer Q: Ratatouille PAX: Bindi, McNugget, Ratatouille, Zuba, Wally FNGs: None COUNT: 5 WARMUP: Lower back static stretch,SSH IC, Frankenstein IC, Imperial Walker IC, grass pickers, merkins, burpees, worlds greatest stretch THE THANG: Field day activities: Soccer Closest to Pin (golf and soccer) Hand ball with tennis ball Wall ball :alert: ANNOUNCEMENTS :alert: : …