AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 500 Merkins (Flight from CA departed 0600 PST; arrived at CAE 1630 EST) MARY: Nope ANNOUNCEMENTS: Streak still alive! COT:Romans 11:36
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Foundation – 3 Rounds – Single Arm Weighted Situps – 10 – KneelingWindmills – 20 sec Single Leg Bridge Hold – 10 Leg Raises – 10 Banded Good Mornings Block 1 – Three Rounds – 3 Turkish Get Ups R …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 300 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Psalm 73: 23-26
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 500 Merks + 100 Squats MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12!
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 rounds – 30 second rest between rounds and no rest between exercises 20 lb dumbells 15 curl press 15 bench flies 5 rounds – 30 second rest between rounds 20 lb dumbells 12 walking lunges 5 rounds – …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Foundations – 4 Rounds – 5 Pullups – 6 Goblet Squats – 6 SA Ring Rows – 6 SL Weighted Box Step Up Train – 3 Rounds – 1 Min Air Squats – 1 Min Reverse Dead Stop Lunges …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical 3-4 minutes stretching THE THANG: 4 miles on the treadmill 31:46 3-4 minutes stretching MARY: ANNOUNCEMENTS: – Saturday is Dam to Dam – 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown. – March is the 9th Anniversary of …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Foundation – 5 Rounds – 4-6 Floor Press (4-0-4) – 4-6 Staggered Single Leg Deadlift (2-0-2) – 4-6 Single Arm Overhead Press (2-0-2) – 4-6 Rear Delt Fly (2-0-2) – 4-6 Behind Back Hip Hinge Train 4 min AMRAP …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Three Round EMOM (40:20) – Hip Bridge Flys – Chicago Crunches – High Knees – Plank to TT THE THANG: – 4 Round EMOM (60:30) – Single Leg Ladder Hops + Side Shuffle – 5 BBSU + 10 Switch Mountain Climbers – 10 …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 www.strava.com/activities/8553958958/shareable_images/image?token=eyJhbGciOiJIUzI1NiJ9.eyJ1cmwiOm51bGwsInR5cGUiOiJtYXAiLCJ0b2tlbiI6IjQ3NzYyYWE2MGM2ZmVhOWMyNjczNjE1MzkxMjQ4ZmFhMmIwY2I1NDMiLCJ3aWR0aC…