Swamp Rabbit – Mayberry
AO: down_range Q: Lobstah PAX: Lobstah, Swamp Rabbit – Mayberry, buyout, FNGs: None COUNT: 16 DISCLAIMER WARMUP: THE THANG: lot of mosey and ladders :alert: ANNOUNCEMENTS :alert: : COT:
down_range
Main Thang – Swamp Rabbit
AO: down_range Q: Lobstah PAX: Lobstah, Old bay, paddle boat, corn, 3 buck chuck FNGs: None COUNT: 5 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Main Thang – Swamp Rabbit
AO: down_range Q: Lobstah PAX: Lobstah, Old bay, paddle boat, corn, 3 buck chuck FNGs: None COUNT: 12 DISCLAIMER WARMUP: THE THANG: 2 DORAs with 100 merkins, 200 squats, 300 arm raises. An 11s near peace center with merkins at top and squats at bottom :alert: ANNOUNCEMENTS :alert: : COT:
Swiss Army Knife
AO: down_range Q: Fallout PAX: Fallout, Sunshine, Dow, Cotter Pin, Playpen, Splat FNGs: None COUNT: 6 DISCLAIMER WARMUP: THE THANG: Pull-ups, merkins, and Burpees and and :alert: ANNOUNCEMENTS :alert: : COT:
Warning Track Atlanta
AO: down_range Q: Fallout PAX: Fallout, Playpen, Neon, Biscuit, Boo, Floppy Disk, Suits, Tommy Boy FNGs: None COUNT: 11 WARMUP: SSH, other stuff THE THANG: Pull-ups and squats Box bumps Baseball diamond with coupon, lunges, farmers carry, curls, rows, dips, merkins 10 minute ABS 10 burpees :alert: ANNOUNCEMENTS :alert: : COT:
Lone Man Workout (Buckhead, GA)
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 460 Merkins/110 Squats :alert: ANNOUNCEMENTS :alert: : Nope COT: James 1:12
Lone Man Workout
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: No Sir! THE THANG: Merkins: 800/Incline Bench Press (Reps): 10-8-6-4-5/DB Bench Press(Reps): 10-8-8-8-6/DB Curls(Reps): 10-12-8-6 :alert: ANNOUNCEMENTS :alert: : Nope COT:
Cruise Workout
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 400 Merkins :alert: ANNOUNCEMENTS :alert: : Last day of Cruise 😉 COT: Psalm 121:1-2
F3 Hogwallow Trail Run
AO: down_range Q: LA Gear PAX: LA Gear FNGs: None COUNT: 20 WARMUP: meet at Vickery Creek Park (Roswell, Ga–part of F3 Alpha region) parking area THE THANG: trail run or ruck for an hour COT: ~ 20 pax with Q by Weck; 2 FNG’s (Oui Oui & Curd); prayers for Mountain Mama’s uncle & …
Cruise Workout
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 200 Merkins/DB Curls (20 lbs): 8-8-8-8 reps/Bosu Ball Knee-ups: tel:10-12-14-16 reps :alert: ANNOUNCEMENTS :alert: : Nope COT: Colossians 3:23-24