AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds – 5 Hurdle Over/Under – 20 Freddie Mercuries – 20m Run – 20 LBAC – 20 steps quick feet THE THANG: Foundations 30:15 x 4) DB Gorilla Shuffles (30-30-45-55) x 2 Med Ball Rotational Wall Slams x 2 Assault Bike x …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Foundations x 3 Rounds 15 Floor Press 12 Staggered Suitcase Deadlift ea 15 SA Skull Crushers 15 Arnold Press 12 Goblet Squats 12 Recriprocal Hammer Curls Ea Train 30 KB Swings 5 Decline Merkins 15 Elevated Big Boys 25 …
AO: Down_Range Q: CESS PAX: CESS, none FNGs: 1 none COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 10 rounds 10 Frankenstein (5 each leg) 10 merkins 10 curls (20 lb dumbells) 10 military press (20 lb dumbells) 10 Spot LBC’s 10 Squats 5 rounds 5 pullups 1 minute wall squats every 30 seconds 10 …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 10 Bird Dog Adductors ea 5 Inch Work Merkins 10 Knee Huggers 15 Seal Jacks 40m Mosey THE THANG: Foundations – 2 Rounds (20:10 Tabata) SL MB Wood Chopper Med Ball Rocky Balboas Med Ball Press Jacks SL Battle Rope Waves Plank Hip Pikes …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Train AMRAP 10 40lb Renegade Rows .30sec (64lb) Farmers Marches 12 MB Squat Slams .30sec OH Marches Deka 70cal Assault Bike 650cal Row 25 Med Ball Situps 20 Box Step Ups 27 Box Burpees 30 DB Squeeze Press 20 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 rounds – 5 pullups – 20 SSH – 20 Merkins (5 RH ahead, 5 LH ahead, 5 wide arm, 5 diamond) – 5 curls each arm, 5 military press, 5 Hammer curls each arm, 5 military press 35 …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Back Stretches THE THANG: 750 Merkins and counting MARY: Nope ANNOUNCEMENTS: Support Fellow President ax whose house burnt down! COT:2 Chron. 15:7
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 WARMUP: 120 merkins THE THANG: strava.app.link/8rvefwxtDzb MARY: 100 merkins
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Sort of THE THANG: 1100 Merkins and counting! MARY: Nope ANNOUNCEMENTS: Nope COT:Isaiah 26:4
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: stretch and walk about .3 mile THE THANG: dirt road that is .3 mile long. start at one end with 100 merkins 100 LBC’s 100 Squats Run to the other end. rinse a d repeat 4 times. 40 seconds of air chair to complete …