AO: the_bull Q: Prodigal PAX: Backstop, Runt, Bundy, Ratatouille, Baconator, Ruby, Two Gloves, Oscar, Spot, Froman, Cauliflower, LA Gear, Lobstah, Stache, Serena, Jar Jar, BabyRuth(AOQ TheWall), Garnish, Churchkey, Love Child, Ash (COMZ), Fallout, Huffy, Snowflake, HolyPoker, TapeWorm, Bemis, SweetTart, Frogger, Hawg, Tube Socks, TomTom (3rd F), BunkBed, Quaker, Cottontail, Coin Flip, Silent Bob, Betamax, Biggie …
AO: prowl Q: Ruby , Backstop, Coin Flip, Fenway, Two Gloves PAX: Backstop, Coin Flip, Fenway, Ruby, Two Gloves, Whaley FNGs: None COUNT: 5 WARMUP: Mumble chatter THE THANG: Ruck or stroll around Sandhills :alert: ANNOUNCEMENTS :alert: : Sandlot travels to Battle tomorrow Crazy Train starts on Monday COT: Prayers for Runts mother, Coin Flips …
AO: sandlot Q: Running Rebel PAX: Two Gloves, Ruby, Fenway, Coin Flip, Bayou, Runt, Running Rebel FNGs: None COUNT: 7 WARMUP: the normal THE THANG:10 rounds of 10 burpee variations with 20 count other body part and 30 count of core variation :alert: ANNOUNCEMENTS :alert: : Westwood HS Saturday COT:
AO: sandlot Q: Running Rebel PAX: Two Gloves, Ruby, Fenway, Coin Flip, Bayou, Runt, Running Rebel FNGs: None COUNT: 7 WARMUP: the normal THE THANG:10 rounds of 10 burpee variations with 20 count other body part and 30 count of core variation :alert: ANNOUNCEMENTS :alert: : Westwood HS Saturday COT: Let go and Let God
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Swingline FNGs: None COUNT: 6 WARMUP: THE THANG:30:00 time cap Runners 3,2 mile run; Ruckers: 1.5 miles :alert: ANNOUNCEMENTS :alert: : Saturday wod @SVHS (sandlot) Memorial Day Murph @ #prowl 0600-0700 COT:
AO: prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Runt FNGs: None COUNT: 5 WARMUP: walk and talk 6:00 THE THANG: runner: 3.3 miles Ruckers: 2.25 miles :alert: ANNOUNCEMENTS :alert: : Coffeeteria next week; MURPH Memorial Day 0600 @ Starbucks COT: discipleship
AO: sandlot Q: Ruby PAX: Coin Flip, Fenway, Ruby, Running Rebel, Runt, Two Gloves FNGs: None COUNT: 6 WARMUP: An odd variation of Motivators x 10 TTTs x 10 IWs x 10 LBACs – forward and backward x 10 THE THANG: Station 1 5 burpees 16 pull-ups 24 big boys Bear crawl to Station 2 …
AO: sandlot Q: Runt PAX: Coin Flip, Two Doses, The Beast, Broke Down, Ruby, Bayou, Running Rebel, F3 Special FNGs: None COUNT: 9 WARMUP: 1st and 10 – 10 Side straddle hops IC. 100 yd Run. 10 Flying Squirrels. 100 yd run back. – 10 Side straddle hops IC. 10 Through the tunnel IC. 80 …
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: walk and talk 6:00 THE THANG: ruck 2.25 miles or run 3.6 miles :alert: ANNOUNCEMENTS :alert: : Memorial Day Murph 0600 from Starbucks to sandlot playground and back COT:
AO: sandlot Q: Coin Flip PAX: Two Gloves, Runt, Ruby, Bayou, Fenway, Coin Flip FNGs: None COUNT: 6 WARMUP: the usual THE THANG:26 reps for 3 rounds Flying Squirrels American Hammers Lunges Curls with sandbags One lap around the islands No cheat merkins Dealers choice core for 13 (5+8 for Baby Seals new son CJ) …