Catchup day
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: 250 burpees 1.25 miles on the treadmill between sets of burpees. 100 Spot LBC’s 2 minutes of plank ANNOUNCEMENTS: Dam to Dam is coming in February. COT:
CESS
4 Corner Ladder
AO: thunder Q: Insanity PAX: Adrian, Bucket Truck, CESS, Dog-Faced Gremlin, Fallout, Insanity, Oscar, Phlegm, Quaker, Ronda, Spot, Grand Canyon, Jabberwocky FNGs: None COUNT: 13 WARMUP: Hand field. Line up along sideline. SSH x 20 IC, IW x20 IC, Run to other side. LBAC x 20 IC, Mercans x10 IC. Run back. Squats x10 IC, …
Burpees hate you too.
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 10 minutes elliptical THE THANG: 4 rounds 25 SSH 25 Merkins 25 @spot LBC’s 1 minute wall squats 100 burpees. At 4,848′ elevation they really suck! ANNOUNCEMENTS: COT:
First Pelaton workout
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes of stretching THE THANG: 20 minute 90’s hip hop Pelaton workout 100 burpees ANNOUNCEMENTS: COT:
First Pelaton workout
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes of stretching THE THANG: 20 minute 90’s hip hop Pelaton workout 100 burpees ANNOUNCEMENTS: COT:
PA hotel workout
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 pullups 10 merkins 10 LBC’s 10 Flutters 10 diamond merkins x 3 100 burpees ANNOUNCEMENTS: COT:
Mt Waccamaw
AO: ramble Q: Garnish PAX: Garnish, Tube Socks, Stache, Love Child, CESS, Windy, Bundy, Bootleg, SweetTart, Huffy (CBHM Masters Champ), Turtle, BabyRuth(AOQ TheWall) FNGs: None COUNT: 12 WARMUP: Stache lead the stretches THE THANG: strava.app.link/g5nDqSLZbGb ANNOUNCEMENTS: A great opportunity for a lucky someone to join a D2D team! COT:
> or = to 100
AO: sandlot Q: Bayou PAX: Two Gloves, Ruby, Runt, CESS, Fenway, Hasbro, Two Doses, The Beast, Bayou, Running Rebel, Broke Down, Anchor Man FNGs: None COUNT: 13 WARMUP: Static Warm-Up Downward Dog Cobra Stretch Child’s Pose Scorpion Right Scorpion Left Roll Over on Your Back Supine Spinal Twist R Supine Spinal Twist L Happy Baby …
Back to the Grind
AO: thunder Q: Bucket Truck PAX: Strudel, Dog-Faced Gremlin, Billy Bob, Bucket Truck, CESS, Adrian, Costanza, Fallout, Huffy (CBHM Masters Champ), Oscar, Spot, SweetTart FNGs: None COUNT: 12 WARMUP: Michael Phelps, Shoulder Stretches, Hamstring Stretches, 5 Burpees THE THANG: Mosey to Hill on Blossom Street. Work your way through 15 exercises by running to top …
2024 Attitude Adjustment
AO: sandlot Q: Bayou PAX: CESS, Ruby, Spot, Runt, Broke Down, Bayou, SweetTart, Two Gloves, Running Rebel, Misfire FNGs: None COUNT: 10 WARMUP: Static Warm-Up 5 Banded Good Mornings 5 Banded Inch Worms Downward Dog Cobra Stretch Child’s Pose Scorpion Right Scorpion Left Roll Over on Your Back Supine Spinal Twist R Supine Spinal Twist …