Lake Run
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 4 mile run 34:23 10 minutes of treading water THE THANG: MARY: ANNOUNCEMENTS: COT:
CESS
Ramble Runvergence
AO: Ramble Q: SweetTart PAX: CESS, Oscar, Ronda, Prodigal, Ash, Quartermaster, Selfie, Nails, Churchkey, Garnish, Winston, Ziffel, Bootleg, Tube Socks, DriveBy, Lego, Friar Tuck, Costanza, Mud Dawg ( 2nd F), BabyRuth, Turtle, Paper Boo, Huffy, Pinkman, HolyPoker, Laces Out, Tarek, BunkBed, Tea Party, Hawg, Blind Date, Silent Bob, Lobstah, heist, Woody, TapeWorm, Corndog, Betamax, Promo, …
Swamp @$$
AO: Swampfox Q: Leprechaun PAX: Collar, CESS, Kilt, Ratatouille, McLovin, Detour, BunkBed, Jar Jar, Bidet, Lover Boy, Precious, Alter Boy, Tardy FNGs: None COUNT: 14 WARMUP: Just enough to get the blood flowing THE THANG: 30 minute HIIT workout PAX complete a round of the following: 10 Burpees 10 jump squats 10 merkins 10 pranks …
Chipping away at my soul
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: SweetTart, CESS, Oscar, Quaker, Bucket Truck, Churchkey, Dog-Faced Gremlin, Insanity, Mud Dawg ( 2nd F) FNGs: None COUNT: 9 WARMUP: poor cadence calling from the Q THE THANG: Circuit of step-ups, LBCs, mountain climbers, pull ups 40/8, 30/6, 20/4, 10/2 10 minute DORA of choice of …
Sam $#@!. Different Monday
AO: -Rock Q: CESS PAX: Hawg, Leprechaun, CESS FNGs: None COUNT: 3 WARMUP: None. Get after it! THE THANG: 50 Merkins 50 squats Run to the bottom on Rockbridge Rd to the bridge. 25 merkins Run back up Rockbridge to the top of the parking lot. 25 BBSU. Rinse and repeat for 30 minutes. drop …
@Rhonda, We made it to 400.
AO: Battle Q: Spot PAX: CESS, Big Worm, Hawg, Spot, Staccatto FNGs: None COUNT: 5 WARMUP: 4 count SSH x 20 4 count squats x 20 20 merkins The Thang Mosey to field and line up on goal line. Fast Mosey 25 yards 10 merkins Rinse and repeat down field (40 total merkins) 4 count …
No Gain No Pain
AO: Stumble Q: HolyPoker PAX: Ash, Billy Bob, CESS, Chewy, HolyPoker, Lobstah, Odyssey, Pipeline, Prodigal, Quartermaster, Serena, Snowflake, TapeWorm, TomTom, Silver Bullet FNGs: None COUNT: 15 WARMUP: I’m not a professional THE THANG: Low effort. Good conversation. ANNOUNCEMENTS: A lot. #announcement channel COT: Praying for the end of all war and conflict, within our world, …
it’s electric
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 5 Attended the F3 Anderson workout because we were there for the North/South Soccer Classic. WARMUP: LBAC TTT some other things. THE THANG: mosey to the big parking lot and partner up. 100 – Hand Release Mekins 200 – something (I can’t remember) 300 – Squats …
North of the border
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 pull ups all sets of curls, rows, lunges, and dead lifts with 25 lb dumbells 20 Hammer curls (10 each arm) 20 rows on the bench (10 each arm) x 2 rounds 5 pull ups 20 curls (10 …
Pawleys workout
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk for about 12 minutes to get the blood moving and finally get my mind right to actually exercise. It wasn’t easy. This wasn’t part of the workout. it was more about motivating myself to actually do something. THE THANG: Hop on a beach …