AO: down_range Q: F3 Columbia PAX: SweetTart, Quatro, Booner, Spielberg, FNGs: None COUNT: 5 WARMUP: SSH, Stretching, Arm Circles, Lap around park THE THANG: series of exercise with coin flips, coin is marked W on one side for Work and B for Burpee on other side. 100 merkins, 10 reps flip coin if W 10 …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 300 Merkins/Leg Curls: (85lbs) 10-12-14 Reps/(100 lbs) 12-14-16 Reps :alert: ANNOUNCEMENTS :alert: : Nope COT: Isaiah 41:10
AO: down_range Q: Quatro PAX: SweetTart FNGs: None COUNT: 6 Quatro Q WARMUP: 5 Core Principles, SSH, stretching THE THANG: 100 merkins, 2 loops of park 200 curls, 2 loops of park 150 big boy with chest press with partner Mary in between :alert: ANNOUNCEMENTS :alert: : several VQs upcoming COT: Prayers for Pax coming …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: Merkins: 460 & counting/100 Squats/ 74 DB Squats :alert: ANNOUNCEMENTS :alert: : Cruisin’ eastern Caribbean 15-21 June! Woohoo! COT: James 1:12
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 750 Merkins/100 Squats/74 DB Curls :alert: ANNOUNCEMENTS :alert: : Day 1 of Eastern Caribbean cruise! :sunglasses: COT: James 1:12
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: Merkins-40-30-20-10 x 8 = 800 :alert: ANNOUNCEMENTS :alert: : Nope COT: Proverbs 3:5-7
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: Merkins: tel:20-20-20-20-20 x 7 + 20-20-10 = 750 Total :alert: ANNOUNCEMENTS :alert: : Nope COT: 1 Cor. 2:9
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: Merkins: tel:20-20-2-20-20 x 5 = 500 :alert: ANNOUNCEMENTS :alert: : None COT: Psalm 121:1-2
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: Merkins: tel:30-20%E2%80%9330-20tel:30-20%E2%80%9330-20tel:30-20%E2%80%9330-20 x 10 = 1000 throughout the day :alert: ANNOUNCEMENTS :alert: : Nope COT: James 1:12
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope! THE THANG: Merkins: tel:30-20-30-20 x 4 = 400 :alert: ANNOUNCEMENTS :alert: : Nope COT: Colossians 3:23-24