AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 3 rounds 5 pull ups 40, 30, 30 reps bench press with 30 lb dumbells 10 reps negative resistance curls with 25 lb dumbells 10 reps negative resistance military press 25 lb dumbells 10 reps front shoulder raise with …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Yes, before the AM run THE THANG: 500 Merkins thus far ANNOUNCEMENTS: Pray for Israel and peace! COT:James 1:12
AO: down_range Q: SweetTart PAX: SweetTart, Pinot, Oliver Oil, Lil Papi, Buttermaker, steel toe, dance off, watergate FNGs: None COUNT: 8 WARMUP: setup goals THE THANG: soccer with varying skill levels and many many missed shots ANNOUNCEMENTS: lots of events coming up COT: Paryers for healing and strength
AO: down_range Q: Churchkey PAX: Churchkey, Hitchhiker, Faceplant, Bartles&Jaymes FNGs: None COUNT: 4 WARMUP: intro THE THANG: a lot – my teammate (F3 Jacksonville) and I met the F3 RVA pax for a tour of Byrd Park ANNOUNCEMENTS: COT:
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 1020 Merkins ANNOUNCEMENTS: Nope COT:Psalm 34:10
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 900 Merkins ANNOUNCEMENTS: Nope COT:James 1:12
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 210 Merkins ANNOUNCEMENTS: Nope COT:Matt. 7:1-2
AO: down_range Q: Gepetto , Lemmy PAX: Gepetto, Lemmy FNGs: None COUNT: 2 WARMUP: yes sir THE THANG: 5k ANNOUNCEMENTS: thanks for the support Sawmill, yall were an unexpected blessing COT: Lord thank you for the ability to do what we do! God is good!
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk around the block THE THANG: for time: Run a mile 100 Merkins (broken into 3 sets 25 LBC’s 25 Flutters only counting left leg 10 curls 10 hammer curls 10 military press rinse and repeat 35:23 ANNOUNCEMENTS: 10-14 is the 11th Anniversary of …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 600 Merkins ANNOUNCEMENTS: Nope COT:Psalm 5:3