AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: John Wayne/Mosey THE THANG: 175cal Assault Bike 160m Mosey 1000m Row 160m Mosey 100 Med Ball Wall Tap Situps 125m 100lb Sled Push/Pull 25 Core Bag Burpees 30 Med Ball Over Shoulder 25min Stairstepper Hilt MARY: 15m Sauna ANNOUNCEMENTS: 7/22 – Nantahala Whitewater Rafting …
AO: Down_Range Q: Quaker PAX: Quaker FNGs: None COUNT: 1 WARMUP: 40 Burpees THE THANG: 4 mile 30lb ruck pushing the kids in the double stroller MARY: 40 burpees
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 4 mile run 34:23 10 minutes of treading water THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 500 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Phil. 2:1-11
AO: Down_Range Q: Bayou PAX: Runt, Bayou FNGs: None COUNT: 2 WARMUP: 25 Min Stair stepper + Sandlot Bootcamp 25 Min Sauna THE THANG: – 55min Pilates MARY: 25 Minute Steam Room ANNOUNCEMENTS: 7/4 – Ryan Rawl Statehouse Beatdown 7/22 – Nantahala Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/ 8/5 – Aug 5th Q School 7/24-29 – …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/WESPlBxD1Ab
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/me38hWDjYAb
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: John Wayne THE THANG: 30 Reverse Lunges 100cal Assault Bike 25 (20lb) Med Ball Situps 20 (24in) Box Step Ups 10 Core Bag Burpees 10 Reverse Crunches 10 Med Ball Slams 60sec Ski Erg Simulation 20 Med Ball Sit-ups 100m (60lb Farmers Carry 500m …
AO: Down_Range Q: Bayou, Runt PAX: Bayou FNGs: None COUNT: 2+ WARMUP: – Sandlot Bootcamp THE THANG: 25 Minute Elliptical Muv Barre Class XTR1K WarmUp (2 Rounds) – 10 Rev Lunge with OH Reach – 5 Inch Worm with Plank Rotations – 10 SL Hops – 20 Torso Twists – 15 V Ups Block 1 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 5 Attended the F3 Anderson workout because we were there for the North/South Soccer Classic. WARMUP: LBAC TTT some other things. THE THANG: mosey to the big parking lot and partner up. 100 – Hand Release Mekins 200 – something (I can’t remember) 300 – Squats …