Catchup day
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: 250 burpees 1.25 miles on the treadmill between sets of burpees. 100 Spot LBC’s 2 minutes of plank ANNOUNCEMENTS: Dam to Dam is coming in February. COT:
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: 250 burpees 1.25 miles on the treadmill between sets of burpees. 100 Spot LBC’s 2 minutes of plank ANNOUNCEMENTS: Dam to Dam is coming in February. COT:
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 10 minutes elliptical THE THANG: 4 rounds 25 SSH 25 Merkins 25 @spot LBC’s 1 minute wall squats 100 burpees. At 4,848′ elevation they really suck! ANNOUNCEMENTS: COT:
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 300 Merkins/170 Squats ANNOUNCEMENTS: Nope COT:Colossians 3:23-24
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Daily dozen THE THANG: Football field boot camp w/Coupons ANNOUNCEMENTS: Driving to CT via VA COT:James 1:12
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes of stretching THE THANG: 20 minute 90’s hip hop Pelaton workout 100 burpees ANNOUNCEMENTS: COT:
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes of stretching THE THANG: 20 minute 90’s hip hop Pelaton workout 100 burpees ANNOUNCEMENTS: COT:
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 pullups 10 merkins 10 LBC’s 10 Flutters 10 diamond merkins x 3 100 burpees ANNOUNCEMENTS: COT:
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Some stretches THE THANG: 360 Merkins for the St.Jude’s Children’s Hospital kids ANNOUNCEMENTS: 8 Jan 24 already! – this year is flying’ right on by!! COT:James 1:12/Isaiah 41:10
AO: down_range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: x 3 Rounds 5 Reverse Lunges Ea 5 Inch Worms 10 Donkey Kicks 10 Arm Circles Ea 10 Reverse Lunch Rotations 10 Ankle Hops THE THANG: Block 1 – EMOM x 5 Rounds Min 1 – Bike Legs Only (10 Cals) Min 2 – …
AO: down_range Q: Quaker PAX: Quaker, Ditto, Potsie, Pocahontas FNGs: None COUNT: 4 WARMUP: No SSH were performed. YHC called blasphemy. Assorted warmup exercises. THE THANG: 1 hour Tabata-style Q from Potsie with 5 rounds of 5 exercises increasing rep counts in each set (5, 10, 15, 20, 25). Cardio work in between. Random PAX …