So Sore….Cardio
AO: Down_Range Q: CESS PAX: CESS, CG FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 30 minutes of low impact Cardio exercises. MARY: included ANNOUNCEMENTS: COT:
CESS
Legs are worn out from Yesterday so upper body day
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 30 lb dumbells 4 different chest press movements 5 reps each 30 second rest 20 bench press 45 second rest 4 rounds (17 was failure on round 4) single arm curls 10 reps each 5 rounds MARY: 10 reps …
Legs are worn out from Yesterday so upper body dayRead More »
Indy Hotel work
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 10 rounds 10 SSH 5 Mercans MARY: 10 LBC’s 10 iron crosses 10 Flutter Kicks 10 box cutters 20 lunge walks 10 curls 10 military press 30 lb dumbells, 25, 20, 15, 10, 5 10 rounds 20 SSH 10 …
Rain and Gloom
AO: Battle Q: Spot PAX: Spot, CESS, Big Worm FNGs: None COUNT: 3 WARMUP: CESS 10 SSH/5 Burpees x 5 Tempo Merkins x10 Tempo Squats x 10 Tempo Curls x 10 Reverse Tempo Curls x 10 Merkin/Mountain climber/sprint/mosey increasing by 1 each x 10 THE THANG Hustler Manmakers (1 merkin x 2 curls 2 presses) …
Hundy’s
AO: Thunder Q: CESS PAX: CESS, SweetTart, Bucket Truck, BunkBed, Adrian, DriveBy, Phlegm, Spot, Churchkey, Escrow, Insanity, SmokeScreen, Oscar, Betamax, Jabberwockey FNGs: None COUNT: 15 WARMUP: 10 IC of each SSH Merkins Squats Spot LBC’s THE THANG: Mosey to the corner of Woodrow and Wheat. Use the block of Wheat, Maple, Wilmot, and Woodrow to …
Mumble Criticism at an all time high!
AO: Swampfox Q: CESS PAX: CESS, Billy Bob, McNugget, Sheets, Huffy, Fallout (1st F), Strom, Kitty, Kilt, Big Worm, Leprechaun, Nelly FNGs: None COUNT: 12 WARMUP: 10 SSH IC 3 Burpees x 5 rounds THE THANG: Mosey out the back parking lot toward Citadel Park Stop for a little lunge walk and the 3 pain …
OG Weeks kickoff
AO: Ramble Q: SubPrime PAX: Garnish, CESS, SweetTart, Friar Tuck, Bundy, Churchkey, Kitty, Tugboat FNGs: 1 Tugboat COUNT: 9 WARMUP: leaving the FNG in the parking lot at 0530 THE THANG: 2 Driveby loops MARY: push-ups for Swinglines mom ANNOUNCEMENTS: don’t take your health for granted COT: start to a good Holy Week
Hustlin’
AO: Battle Q: Misfire PAX: Big Worm, CESS, Prodigal, Spot, Hawg, Misfire FNGs: None COUNT: 6 WARMUP: soccer warmup for Cesspool’s groin (too much lovin’) THE THANG: mosey to Battle Loop Lots of pull-ups mixed in with blocks – bench press iron cross – curl press – LBCs – squats – etc Wall sits for …
Trust the Vortex
AO: Ramble Q: Bailiff PAX: SweetTart, Friar Tuck, Bailiff, CESS, Bundy FNGs: None COUNT: 5 WARMUP: Various thoughts about lightning THE THANG: connect.garmin.com/modern/course/151124946 MARY: ANNOUNCEMENTS: COT: “serene” is 6 letters
Phlegm Trail
AO: Thunder Q: Phlegm PAX: DriveBy, CESS, Betamax, Spot, Escrow, Bucket Truck, Oscar, Snowflake, Fallout (1st F), Ronda, SweetTart, Traitor, Insanity, Jabberwocky FNGs: 1 Jabberwocky COUNT: 15 WARMUP: SSH x 30, Squat Imperial Walkers x 20, LBACs forward x 10/backward x 10, Overhead claps x 20. Flutterkicks x 20. THE THANG: Run to King/Duncan and …