Solo Run
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 WARMUP: 150 merkins THE THANG: strava.app.link/iwr3IIwHrzb MARY: 50 merkins
down_range
DEKA Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: x 3 Rounds 5 Squat to Hamstring 10 OH Band Pulls .20sec Dead Hang 10 Shoulder Taps 5 Broad Jumps THE THANG: 115cal Assault Bike 500m Row 20 Med ball situp wall toss 20 Med Ball Over Shoulder 100 Sled push/pull 50 Mountain Climbers …
Deka Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Train x 2 Rounds 8 Renegade Rows 10 Alt VUps 12 DB Snatch Then 100m KB Farmers Carry (36kg) 100m SA KB Front Carry (24kg) 100m SA OH KB Carry (16kg) Deka x 1 Round 50 Cal Assault Bike …
Warmup before Golf
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: Walk downstairs. THE THANG: For Time: 150 Merkins 150 Squats 150 LBC’s 1.5 miles 23:00 MARY: during the workout ANNOUNCEMENTS: COT:
Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches (sort of) THE THANG: 750 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Deu. 31:8
Solo Ruck
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/oNQibdot9yb
Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 550 Merks/160 Squats MARY: Nope ANNOUNCEMENTS: Remember Young Life Trivia Nite 22 Apr COT:James 1:12
Solo run after fartsacking The Castle
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/BXuB6GOX4yb
Early flight requires solo beatdown
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: jog to THUNDER THE THANG: 30 minute AMRAP Run a Lap around Hand Middle streets. 50 Merkins 50 LBC’s 50 Squats Rinse and Repeat for the entire time. 4 rounds 2.1 miles MARY: during the workout ANNOUNCEMENTS: COT:
Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: Ran 1 mile/250 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12