AO: Sandlot Q: Runt PAX: Two Gloves, Ruby, Coin Flip, The Beast FNGs: None COUNT: 5 WARMUP: SSH, TTT, HB’s, LBAC’s BUY IN: Stadium Run (600+meters) Thang 1: P1 10 yd tire flip. P2 burpee broad jump 10 yd up to 50 yd line. P1 Lt Dan 10 yds. P2 10 yd tire flip back …
AO: Prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 2 minute John Wayne THE THANG: 1 mile intervals, 2x 1/2 mile run, 2minute interval cool down MARY: ANNOUNCEMENTS: crazy train end of the month COT:coffeeteria
AO: Sandlot Q: Runt PAX: Honey Do, Two Gloves, Ruby, Coin Flip FNGs: None COUNT: 5 WARMUP: SSH, TTT, HBs, LBACs, Bicycle Squats THANG 1 Murder bunny across lot followed by 6 man-makers Red rum across lot followed by 6 Chicago sit ups 12’s 11 tricep extensions w/coupon followed by 1. Rinse and repeat uni …
AO: Sandlot Q: Coin Flip, Fenway PAX: Fenway, Coin Flip FNGs: None COUNT: 2 WARMUP: SSH, TTT, Imperial Walkers, BAC, windmill, inchworm merkins THE THANG: Fenways workout revenge MARY: ANNOUNCEMENTS: good luck to the Ryan Rawl competitors Group announcements COT: Fenways nephew Runt’s Mom
AO: Sandlot Q: Bayou PAX: Ruby, Coin Flip, Runt, Two Doses, Bayou, Keith Price (Blooper) FNGs: None COUNT: 6 WARMUP: “Sandlot 55” 10-9-8-7-6-5-4-3-2-1 SSH Merkins (Dealers Choice Variation) V Ups (Rt, Lf, Both = 1) Burpees Suicides THE THANG: 3 sets, 8 Reps – Bench Press – American Hammers – Legs (Bulgarian Split Squats; Turkish …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 6 WARMUP: 4minute mumblchatter John Wayne THE THANG: runners:3.5 mile run Ruckers: 2.25 miles MARY: Phillipians 2:7-8 “Humbleness” ANNOUNCEMENTS: COT:
AO: Sandlot Q: Two Gloves PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: SSH x 27, imperial walker x 15, squats x 15, windmills x 15, little arm circles front and back x 15 THE THANG: mosey through Rainsboro loop with dealer choice pain stations with shoulders or legs plus core x15 …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: 6minute John Wayne THE THANG: runners: 3.6 miles. Ruckers: 2.6 miles MARY: ANNOUNCEMENTS: COT: 🙏🏻 for Runt, Bayou, and Coin flip for tomorrow’s Deka.
AO: Sandlot Q: Runt PAX: Ruby, Coin Flip FNGs: None COUNT: 3 WARMUP: SSH, TTT, HBs, LBACs 3 minute buy i 6 mountain climbers 5 plank hops 4 jump squats THE THANG: 4 Rd Tabata 45/15 7 sets MARY: ANNOUNCEMENTS: Bayou,Coin Flip, and Runt take on Deka Fit Saturday. F3 Columbia Calendar of events COT: …
AO: Sandlot Q: Runt PAX: Two Gloves, Coin Flip, Ruby, Bayou, Broke Down, Amchorman FNGs: None COUNT: 7 WARMUP: SSH, TTT, HBs, LBACs BUY IN calf raises THANG 1 8 high knee burpees – 200 meter run 8 Michael Phelp burpees, 16 plank extension merkins – 200 meter run 8 plank jack burpees, 16 Mike …