Solo workout
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 WARMUP: Fast ruck to bottom of Retreat Hill THE THANG: 10 merkins, 20 squats, 30 LBCs ruck run up hill x 5. Ruck back home. strava.app.link/f5itJIGKKvb
down_range
What alarm?!?!
AO: Down_Range Q: Gepetto PAX: Gepetto FNGs: None COUNT: 1 Up at 5:30 realizing I failed to set an alarm. I quickley told myself that I was not going to go about my day without putting in some work so out the door for a 5k. Hated that I missed my Sawmill brothers.
Indy Hotel work
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 1 minute work 15 second rest 2 rounds chest press – 35 lb dumbbells 2 rounds military press – 20 lb dumbbells 6 rounds static lunge – 20 lb dumbbells (one leg at a time) 4 rounds Single Arm …
Solo 5K
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/zQrp6VNVJvb
Daily Double
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Valhalla Bootcamp THE THANG: 30 Minute Stairstepper HILT (25:35; Levels 10-15) MARY: 20 Minute Core Blaster 2×15 Seated Ab Crunch 2×15 Kneeling Ab Crunch 2×15 Standing Weighted Hillbillies 2×10 Decline, Weighted Chicago Sit-ups 2×15 Seated In and Out Crunches 2×15 Back Hyperextensions 5 …
Solo Ruck
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/H5aMIJFVJvb
Kiawah Island Marathon
AO: Down_Range Q: Full Metal Jacket PAX: Grouper, Gepetto, Valdez, Betty Crocker, Cottontail, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: Stretches THE THANG: Kiawah Island Marathon and Half-Marathon MARY: Nope ANNOUNCEMENTS: Nope COT:Not this time
Spartan Beast
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Stretching, SSH, TTT, Hillbillies, IW’s THE THANG: Spartan Beast (13.1 Miles, 35 Obstacles) 15.5 Miles with Penalty Loops MARY: None ANNOUNCEMENTS: Bayou completes the Spartan Trifecta 2022 (Sprint – April, Super – July, Beast – December) 12/17 – Cold Brewery Half Marathon 12/24 – …
Kiawah Island Marathon and Half Marathon
AO: Down_Range Q: F3 Columbia PAX: BunkBed, SweetTart, Love Child, Gepetto, Valdez, Grouper, Full Metal Jacket, Cottontail, Laces Out FNGs: None COUNT: 9 WARMUP: Chitter-chatter and don’t get crushed by the crowd in the corral. Unless you’re Love Child getting to hang out with the cool kids in the high performance corral! THE THANG: Full …
Spartan Prep Double Down
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Valhalla Bootcamp – 45 Minutes THE THANG: – 25 Minutes Elliptical HILT (23:35 intervals) – 15 Minute Full Body Blaster – Weighted rowers 2×15 – Burpees 2×5 – Hand to Foot Pass 2×15 – Ball Slams 2×12 – Farmers Carry 2×35 – Mountain …