AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Low impact workout (inflamed lower left back region) THE THANG: Child’s Pose and Cobra stretches; one-legged leg lifts on incline bench; low weight lay pull downs (3 sets); DB curls 3 sets; Flutters x 3 sets MARY: Nope ANNOUNCEMENTS: No …
AO: Down_Range Q: Billy Bob PAX: Billy Bob, The Natural FNGs: None COUNT: 2 WARMUP: Stretching. THE THANG: Mosey to Braddock stop sign for Merkins, Squats and Chaser LBCs. Rinse and repeat on route around neighborhood.
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 250 Merks/50 Squats-1 Mile Run-250 Merks/50 Squats (49,825 Merks YTD) MARY: Nope ANNOUNCEMENTS: P200 this weekend! COT:2 Cor. 3:17
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/AvmoxrpZjyb
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 700 Merkins-140 Squats MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: Run 3.26 miles (29:01) MARY: Noe ANNOUNCEMENTS: Nope COT:John 16:33
AO: Down_Range Q: Billy Bob PAX: Billy Bob, The Natural FNGs: None COUNT: 2 WARMUP: SSH, high knees, imperial walkers, butt kicks. THE THANG: Mailbox Mayhem. Jog down to end of Braddock. Various exercises at each mailbox back to cul de sac x 2. MARY: calf raises and iron cross. strava.app.link/eegeunI64xb Great time with John …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Light stretches THE THANG: 550 Merkins/114 Squats MARY: Nope ANNOUNCEMENTS: God is good! COT:John 14:3; Thx for my fellow F3 Pax!
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 4 90/90 Hip Flexor Rotation 10 Iron Crosses 10 Banded Hip Hinge 10 Box Push-Ups 10 C Curls 10 Single Arm Band Extensions THE THANG: Foundation – 4 Rounds 8 Overhead Press with 3 Sec Hold 8 Weighted Box Hip Thrust …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 10 Around the World Planks 10 Lateral Leg Swings each 20 Superman Swimmers 20m Job, Back Pedal, Shuffle, Carioca THE THANG: Block 1 x 2 15 Med Ball Chest Passes x3 10 3 Step Lateral Hurdle Run x3 1 minute Row …