AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 1 Min John Wayne THE THANG: Block 1 – Endurance – 5 Mile Run Block 2 – Interval DEKA Work 30-60-90-90-60-30 Assault Bike 25 Med Ball Situps (20lb) 30 Reverse Lunges (33lbs) 24 Gorilla Rows (52lbs) 20 Box Step Overs 10 Core Bag Burpees …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 benchpress reps with each set of dumbells 20, 25, 30, 35, 40, 45, 50, 55, 60, 65 10 reps Military Press 40 lb dumb bells 20 pull overs w/40 lb dumbell 5 reps each no rest – 20 …
Way Too Cold Outside in Boston for shorts and a t-shirt 1Read More »
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 1. Sandlot Bootcamp THE THANG: Block 0 8 Pullups 16 Bent Over Rows 8 Ring Dips Block 1 60 Wall Balls + 60m Farmers Carry 40 Wall Balls + 40m Front Carry 20 Wall Balls + 20m Overhead Carrry 20 Ring Rows 20 Vups …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/Klu1n6oM4wb
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 pullups 5minutes elliptical 5 pullups THE THANG: 65 lb dumbell 4 rounds 15 goblet squats 1 pullup 20 lb dumbells (no rest) 5 curls each arm 5 military press 5 curls each arm 10 shoulder shrugs 5 Hammer curls 5 military press 25 …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 500 Merkins MARY: Nope ANNOUNCEMENTS: Sawmill comin’ COT:Cor. 5:7
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 700 Merkins (25-25-50 etc.)/ 100 Squats MARY: Nope ANNOUNCEMENTS: Back to Sawmill 1 Feb COT:Psalm 56:3-4
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Block 1 – 20 Min EMOM 16 Reverse Lunge (R&L) 16 Plank T Rotations 8 Suitcase Side Lunges (L+R) 8 Plank to Pike Crunch 8 Hanging Knee Raise x 2 Block 2 500m Row 25 Med Ball Situps 25 Med …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Block 1 – 20 Min EMOM 16 Reverse Lunge (R&L) 16 Plank T Rotations 8 Suitcase Side Lunges (L+R) 8 Plank to Pike Crunch 8 Hanging Knee Raise x 2 Block 2 500m Row 25 Med Ball Situps 25 Med …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Forgot to stretch THE THANG: 500 Merkins/DB Curls (6 Sets x 10 Reps) MARY: Nope ANNOUNCEMENTS: At Fort Knox today and tomorrow COT:Psalm 139: 23-24