AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical and some stretching THE THANG: 20 SSH 10 Merkins 15 LBC’s 20 Squats 2 rounds 135 lb bench press – 8 reps 10 In and Outs 75 lb dumbbell – 10 squats x 2 135 lb bench press – 5 reps …
AO: down_range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: 80cal Assault Bike 500m Row 25 Wall Ball Situps 20 Box Step Ups 10 Core Bag Burpees 20 DB Floor Presses 20 DB Squeeze Presses 20 Rower Pike Crunches 30 Halo Med Ball Slams 10 Minute Steam Room ANNOUNCEMENTS: Labor …
AO: down_range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: 75 Cal Assault Bike 25 Med Ball Situpa 500m Row 20 Med Ball Over Shoulder 160m Prowler Sled Push/Pull 25 Core Bag 44lb Burpees 15 min Steam Room ANNOUNCEMENTS: Announcements Labor Day Nantahala Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/ 10/14 – …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 800 Merkins + Gym. Workout (Arms) MARY: Nope ANNOUNCEMENTS: God is Good! COT:Psalm 19:1-11
AO: down_range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/ny8VgPcBmCb
AO: down_range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 WARMUP: 25 merkins. Stretch. THE THANG: strava.app.link/oJmync6XkCb MARY: walk up Braddock. Stretch. COT: prayers for Hustler.
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 400 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: None THE THANG: 15 rounds (45 minutes total) Every 3 minutes 25 Merkins (375 reps) 25 LBC’s (375 reps) 25 Squats (375 reps) MARY: During the workout. ANNOUNCEMENTS: COT:
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: None THE THANG: 15 rounds (45 minutes total) Every 3 minutes 25 Merkins (375 reps) 25 LBC’s (375 reps) 25 Squats (375 reps) MARY: During the workout. ANNOUNCEMENTS: COT:
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical. THE THANG: 4 rounds. No breaks 1 minute Wall Squat 30 merkins 15 Curls (20 lb dumbells) 15 Military Press (20 lb dumbells) MARY: 20 seconds on 20 second rest 6 rounds LBC AMRAP 1 mile run on treadmill 7 minute …