AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 45 min THE THANG: – 35 Minute Stairstepper Hilt (25:35; Levels 10-20) – Back and Biceps Isolation (2×15) a. 50lb Cable Face Pull b. 50lb Cable Press Down c. 50lb Cable Pull Down d. 65lb Barbell Curl e. 80lb Barbell …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1 mile run – 250 Merks – 1 mile run MARY: Nope ANNOUNCEMENTS: Kiawah Marathon 10 Dec! COT: James 1:12
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – None THE THANG: – 65 Minutes Stairstepper HILT MARY: 30 Minute Core 2×15 Roman Chair Knee Raises 2×30 Bicycle Crunches 2/30 Weighted Flutter Kicks 2×15 Weighted Decline Crunch 2×15 Plank Jacks 2×10 Hand to Foot Pass with Bosu Ball 2×15 Reverse Crunches and …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 5 Minute John Wayne THE THANG: – 60 Minute Interval Run – 5 .4 Miles MARY: – Sauna 15 Minutes ANNOUNCEMENTS: 12/3/22 – Castle Challenge, 6:30am 12/9 – Bayou Down Range – Spartan Half Marathon, Sebring Florida – TRIFECTA 12/17 – Cold Brewery …
AO: Down_Range Q: Goodspeed PAX: Goodspeed FNGs: None COUNT: 1 WARMUP: THE THANG: 60 minutes, no walking. MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 525 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT: Galatians 2:20
AO: Down_Range Q: Gepetto PAX: Gepetto FNGs: None COUNT: 1 Run far and fast! footpathapp.com/routes/04fb6614-bd96-4e56-8468-c672f34f2b07
AO: Down_Range Q: Bayou PAX: Bayou, Bayou’s Wife (Kaseena) FNGs: None COUNT: 2 WARMUP: – 5 Minute John Wayne THE THANG: 2.9 Mile Interval Run (35:25) MARY: Seated Ab Crunch 3×20 Calf Raises 3×20 Seated Rower 3×20 Kneeling Torso Rotations 3×20 ANNOUNCEMENTS: Wish my wife a happy birthday 12/9 – Bayou Down Range – Spartan …
AO: Down_Range Q: Cottontail PAX: Cottontail FNGs: None COUNT: 1 WARMUP: walked 4min THE THANG: intervals, 4 paces, mosey working up to sprint for 20 min. followed by moving inanimate objects, 6 sets o/h press, tricep ext., flys, curls, shrugs, weighted squats. MARY: 6 sets LBCs, v-ups, flutters, big boys, iron cross. ANNOUNCEMENTS: Go Bucks! …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – None THE THANG: – 45 Minute Elliptical HILT (Levels 5-15; 24:35 intervals) – 35 Minute Stairstepper Hilt (Levels 10-20; 30:45 intervals) 20 Core Blaster (3 Burpees on the Rest) – 2×15 Weighted MTS AB Crunch – 2×20 Weighted Kneeling Cable Crunch – 2×15 …