AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 10 Around the World Planks 10 Lateral Leg Swings each 20 Superman Swimmers 20m Job, Back Pedal, Shuffle, Carioca THE THANG: Block 1 x 2 15 Med Ball Chest Passes x3 10 3 Step Lateral Hurdle Run x3 1 minute Row …
AO: Down_Range Q: Churchkey PAX: Churchkey FNGs: None COUNT: 1 WARMUP: standing in the parking lot questioning my life choices THE THANG: www.strava.com/routes/3065757422022658250 MARY: existential despair ANNOUNCEMENTS: Almost 6, you suck COT: hotel coffee
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds – 10 Oblique Curls and Reach – 10 Transverse Lunges – 10m Fiddler Grab Walks – 30sex Run THE THANG: Block 1 – 3 Rounds – 4 Minute AMRAP – 5 Lat Push Offs + Jump Squats (L&R) – 8 Hi/Lo Wood …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 700 Merks MARY: Nope ANNOUNCEMENTS: P200 looms COT:Proverbs 3:5-6
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not this time THE THANG: 625 Merks/200 Squats MARY: Nope ANNOUNCEMENTS: P200 awaits COT:James 1:12
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/GGqI1VAhGxb
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Block 1 (45:15 x 4 – Figure 8 Run – Bear Crawl DB Drag Block 2 (45:15 x 4) – Jump Rope – Ladder Drills – Side Plank Shoulder Taps Block 3 (45:15 x 2) – Assault Bike – …
AO: Down_Range Q: Biggie Smalls PAX: Biggie Smalls, Knock-Off, Handlebar, Blind Date, Foamer, Columbo, Dropped Call FNGs: None COUNT: 7 WARMUP: THE THANG: we done run good. Lots of shaky legs from D2D MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 10 Minute Interval Run (60:25) 20sec Mobility MC w/Sky Reach 10 Walking Lunges 10 Dead Bugs 10 Banded Good Mornings THE THANG: Foundations – 4 Rounds 6 – Curtsy Lunges R (28kg) 6 – Dead Stop KB Deadlifts (44kg) 6 – …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 500 Merkins and counting MARY: Nope ANNOUNCEMENTS: Nope COT:Romans 12:2