AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: sort of stretches THE THANG: 1 mile run; 250 Merks. Had to do it in evening due to return trip from MN during daytime hours MARY: Nope ANNOUNCEMENTS: support Gepetto and Valdez tomorrow! COT:James 1:12
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 30 lb dumbells no rest 12 reps regular bench press 12 reps close grip 12 reps chest flies 30 lb dumbells 10 curls 10 military press Every 30 seconds 10 merkins 10 rounds 10 Bench Press – 50 lb …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: Caroline Girvan Epic III Day 49 workout ass kicker! MARY: ANNOUNCEMENTS: – 2-18-23 is Dam to Dam Relay – 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown. – March is the 9th Anniversary of F3 Lexington …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 300 Merks + 1 mile run (700 more Merks before head hits the pillow this evening!😉) MARY: Nope ANNOUNCEMENTS: T-claps to RayCharles(NFL Official, for a great presentation last night at Blythwood Pres. Church! COT:Psalm 46:1-2
AO: Down_Range Q: Billy Bob PAX: Billy Bob, Ceviche, Bear FNGs: None COUNT: 3 Lots of running with some pain stations and a parking garage mixed in. strava.app.link/JC3WWb5ncxb
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 10 Hip Rotations 90/90 10 T-Spine Rotationss 10 Pike to Plank 10 Slam Ball, Single Arm Chest Press (R&L) 10 Slam Ball Single Arm Overhead Press (R&L) 5 Slam Ball Box Squats THE THANG: Foundations – 4 Rounds 8 Goblet Squats …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 60min THE THANG: Foundations – Tempo 2-0-2 on all but swings; 4 Rounds 8 Sutcase Deadlifts 8 Band/ Tubing High Rows 8 KB Pullovers REST 30 sec 8 SA KB Swings L 8 DB Ham Curks 8 SA KB Swings …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk to the fitness center climb on the elliptical. THE THANG: 1 hour elliptical MARY: nope ANNOUNCEMENTS: – 2-18-23 is Dam to Dam Relay. – 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown. – March is the 9th Anniversary of F3 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes of elliptical THE THANG: 30 minutes of 1 minute work 20 sec rest. 2 rounds bench press – 30 lb dumbells military press- 20 lb dumbells pullovers – 30 lb dumbells 4 rounds each leg static lunges – 20 lb dumbbells RDL …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 60min X3 rounds 10 Hinge w/ Band OH reach 10 Ring Scap Retractions 10 Ring Ys as DB Scap Raise 30 sec Bridge Hold w/ Heel Lifts 20 sec Dead Bus Hold each side THE THANG: Foundations – Tempo 2-0-2 …