AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 35 lb dumbbells 25 reps bench press 20 curls (10 each arm) 75 lb dumbbells 5 reps bench press EMOM w/ 75 lb dumbbell 12 squats x 5 rounds EMOM 30 Skyups x 5 rounds every 15 seconds 3 …
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 25 lb dumbells 10 hammer curls 10 military press 20 squats with 50 lb dumbell 10 slow release curls w/25 # dumbell 20 squats with 50 lb dumbell 10 burpees EMOM 5 minutes EMOM 30 SPOT LBC’s 30 pulse …
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: 250 burpees 1.25 miles on the treadmill between sets of burpees. 100 Spot LBC’s 2 minutes of plank ANNOUNCEMENTS: Dam to Dam is coming in February. COT:
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 10 minutes elliptical THE THANG: 4 rounds 25 SSH 25 Merkins 25 @spot LBC’s 1 minute wall squats 100 burpees. At 4,848′ elevation they really suck! ANNOUNCEMENTS: COT:
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 300 Merkins/170 Squats ANNOUNCEMENTS: Nope COT:Colossians 3:23-24
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Daily dozen THE THANG: Football field boot camp w/Coupons ANNOUNCEMENTS: Driving to CT via VA COT:James 1:12
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes of stretching THE THANG: 20 minute 90’s hip hop Pelaton workout 100 burpees ANNOUNCEMENTS: COT:
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes of stretching THE THANG: 20 minute 90’s hip hop Pelaton workout 100 burpees ANNOUNCEMENTS: COT:
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 pullups 10 merkins 10 LBC’s 10 Flutters 10 diamond merkins x 3 100 burpees ANNOUNCEMENTS: COT:
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Some stretches THE THANG: 360 Merkins for the St.Jude’s Children’s Hospital kids ANNOUNCEMENTS: 8 Jan 24 already! – this year is flying’ right on by!! COT:James 1:12/Isaiah 41:10