Finally warmer morning rucn
AO: Prowl Q: Two Gloves, Fenway, Coin Flip PAX: Two Gloves, Coin Flip, Fenway FNGs: None COUNT: 3 WARMUP: THE THANG: 5k ruck MARY: ANNOUNCEMENTS: Convergence tomorrow 0700 No hope hill Monday COT:
Coin Flip
Boys in the hood (Rainsborough Neighborhood Run)
AO: Sandlot Q: Runt PAX: Bayou, Coin Flip, Hasbro, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, TTT, Hillbillies, LBACs THE THANG: Run mixed in with 1:4 exercises Rd1 1:4 lunges to 180 jump squats, hydro merkins to mount climbers Rd 2 1:4 runners lunge to LBCs, bbsu to jabs Rd 3 burpee broad jump …
Post Christmas Beat Down
AO: Sandlot Q: Two Gloves PAX: Bayou, Coin Flip, Blooper FNGs: None COUNT: 4 WARMUP: lap around building, SSHx25, IWx15,Carolina DD’s, windmills, merkins, squats, LAC’s forward, back, overhead press. THE THANG: 4 stops of soccer field, 15 reps of merkins/BB’s, Carolina DD/freedom twist, squats/iron cross. Mosey first round, mosey/karaoke, mosey long/bear&crab walk short, last round …
Century Lap – 100 Burpees
AO: Prowl Q: Baconator, Bayou PAX: Fenway, Coin Flip, Ruby, Bayou, Two Gloves, Baconator, Backstop FNGs: None COUNT: 7 WARMUP: – John Wayne THE THANG: – Two Groups Group 1 – Two Mile Run Group 2 – John Wayne Burpees – 5 Burpees each curb or intersection; Total – 100 MARY: – None ANNOUNCEMENTS: – …
12 sets of suck
AO: Sandlot Q: Ruby PAX: Coin Flip, Bayou, Fenway, Hasbro, Runt, The Beast FNGs: None COUNT: 7 WARMUP: SSHs x 10 + 3 burpees IWs x 10 + 3 burpees TTTs x 10 + 3 burpees Hillbillies x10 + 3 burpees LBAC forward and back x 10 + 3 burpees Raise the roof and arm …
Pyramid MIA
AO: Sandlot Q: Bayou, Hasbro, Ruby, Two Gloves, Coin Flip PAX: Bayou, Ruby, Two Gloves, Coin Flip, Hasbro FNGs: None COUNT: 5 WARMUP: – Mumble Chatter THE THANG: – Pyramid Training (SSH, Burpees, BBSU, Merkins) 1-2-3-4-5-6-7-8-9-10 and back down 10-9-8-7-6-5-4-3-2-1 MARY: – Stretch and Cool Down ANNOUNCEMENTS: – Watch the Weather Thursday; Alternate Location, Westwood …
Cold Brew Readiness
AO: Sandlot Q: Bayou PAX: Ruby, Two Gloves, Bayou, Coin Flip FNGs: None COUNT: 4 WARMUP: 17 Reps IC – SSH, Imperial Walkers, Thru-The-Tunnel, Hillbillies, LBAC THE THANG: 30-20-10 – Burpee Variations (Regular, Plank Jack, Hand Release) – Squat Variations (Regular, Squat Jumps, Lunges) – Merkin Variations (Regular, Cris/Cross, Decline) – Climbers (Regular, Lizard, Slalom) …
5k Friday
AO: Prowl Q: Baconator PAX: Two Gloves, Fenway, Coin Flip, Baconator FNGs: None COUNT: 4 WARMUP: THE THANG: 5kish run/ruck MARY: ANNOUNCEMENTS: COT:
Movie Circuits
AO: Sandlot Q: Coin Flip PAX: Two Gloves, Hasbro, Fenway, Coin Flip FNGs: None COUNT: 4 WARMUP: SSH 15, TTT 10, windmills 10, LBAC-F,R 10, RTR 10, SEAL CLAPS AND Michael Phelps 10 THE THANG: Circuit 1&2 Stations: 1) run to stop sign(pace person for rotation) 2) resistant band curls for girls 3) jump rope …
Spousal Birthday Celebration (100+ Burpees)
AO: Sandlot Q: Bayou PAX: Fenway, Hasbro, Ruby, Bayou, Coin Flip, Hasbro’s 2.0 (Wife) FNGs: None COUNT: 6 WARMUP: Warmup Mosey to Soccer Field Corner #1 1 Burpee 50 SSH Mosey to Corner #2 3 Burpees 17 Imperial Walkers Mosey to Corner #3 5 Burpees 17 Thru the Tunnel Mosey to Corner #4 7 Burpees …