AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 10 minutes elliptical (5.5 laps) THE THANG: 5 Rounds 5 pullups 20 merkins 20 squats 20 LBC’s 5 minutes elliptical (sub 7 minute pace level 12) 2 – 50 lb dumbells 1 minute recovery between sets 15, 12, 9, 6, 3 reps 50 lb …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes on the elliptical THE THANG: 30 minutes Full Body work with dumbells 1 minute of work.. 15 seconds of rest 20 lb dumbells Chest Press x 2 Shoulder Press x 2 Static Lunge x 4 Bent Over Rows x 2 each side …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP:Stretches (sort of) THE THANG: Run 1-mile; 150 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Yep; James 1:12 Today was light workout in prep for rest of the week!
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 THE THANG: strava.app.link/MYhMeRE9Wub
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 12 WARMUP: Jog to another parking lot Good Mornings Moroccan Night Clubs Merkins IC Jog to the stop sign Rinse and Repeat THE THANG: Indian Run to the Covered shed round of exercises IC loop around the parking lot. rinse and repeat Indian Run to the …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – John Wayne – Treadmill 5 Minutes THE THANG: – Elliptical 45 Minutes Hilt – Stairstepper 25 Minute Hilt – Full Body Strength Training (Bench Press, Incline Press, Chest Press, Peck Deck, Lat Pull Down, Low Row, Triceps Cable Pull Forward, Cable Face Pull, …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 8 WARMUP: 1 mile jog THE THANG: 4 miles in Downtown Chucktown with F3 AO MARY: none ANNOUNCEMENTS: – 11-24-22 is a Thanksgiving workout planned by Fallout. More Details to come. – 12-17-22 Cold Brew Half Marathon. see Bundy – 3-11-23 is the F3 Charleston – …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 750 Merkins MARY: Nope ANNOUNCEMENTS: Beers4Morons-12 Nov COT:Yep; Mark4:35-41; He will always be in the boat with us!
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: John Wayne – 5 minutes THE THANG: Stairway to Heaven – 65 Minute Stairstepper – 35:25 Intervals – Resistance 10-11-12-13-14-15-16-17-18-19-20 20-19-18-16-16-15-14-13-12-11-10 Rinse and Repeat MARY: Steam Room – 15 Minutes ANNOUNCEMENTS: “Those with sound thoughts you will keep in peace, in peace because they …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 THE THANG: strava.app.link/n7FFV0pzTub