AO: prowl Q: Ruby , Backstop, Coin Flip, Fenway, Two Gloves PAX: Backstop, Coin Flip, Fenway, Ruby, Two Gloves, Whaley FNGs: None COUNT: 5 WARMUP: Mumble chatter THE THANG: Ruck or stroll around Sandhills :alert: ANNOUNCEMENTS :alert: : Sandlot travels to Battle tomorrow Crazy Train starts on Monday COT: Prayers for Runts mother, Coin Flips …
AO: sandlot Q: Ruby PAX: Fenway, Backstop, Bayou, Running Rebel, Runt, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: IWs, TTTs, SSHs, Windmills, HBs x 15 each LBACs – forward, backward x 10 each, Seal claps, Raise the roof x 10 each THE THANG: 3 rounds of the following: Start at playground 5 man maker …
AO: valhalla Q: Backstop PAX: Fenway, Two Gloves, Flo FNGs: 1 Flo COUNT: 4 WARMUP: THE THANG: walking and talk :alert: ANNOUNCEMENTS :alert: : crazy train how we can serve. COT: praying for runt mother. Mike’s father-in-law praying for Country F3 nation and our community
AO: sandlot Q: Runt PAX: Bayou, Ruby, Two Gloves, Fenway FNGs: None COUNT: 5 WARMUP: – SSH, Through the Tunnel, Hillbillies, LBACs THANG 1: 20 Sec on 10 off. Rinse/repeat. 4 minutes per set Set 1: (Cardio) – burpees, jump squats, mountain climbers, high knees Set 2: (Strength) – push ups, sandbag thrusters, curls for …
AO: sandlot Q: Two Gloves PAX: Fenway, Runt, Ruby, Two Gloves, Sparky FNGs: None COUNT: 5 WARMUP: SSHx15, IWx15, squatsx15, windmillsx15, big boysx15, little arm circles forward, back, and overhead. THE THANG: playground for pull ups x 10, step ups x 15 each leg, dips x 15. John Wayne to new asphalt path to baseball …
AO: sandlot Q: Ruby PAX: Bayou, Fenway, Honey Do, Ruby, Runt, @Blooper FNGs: None COUNT: 6 WARMUP: SSHs, IWs, TTTs, HBs x 20 each LBACs – forward and backwards x10, Seal claps, Michael Phelps x 10 THE THANG: 5 rounds of 5 exercises followed by a short mosey after each round 5 burpees (diff variation …
AO: sandlot Q: Running Rebel PAX: Two Gloves, Ruby, Fenway, Coin Flip, Bayou, Runt, Running Rebel FNGs: None COUNT: 7 WARMUP: the normal THE THANG:10 rounds of 10 burpee variations with 20 count other body part and 30 count of core variation :alert: ANNOUNCEMENTS :alert: : Westwood HS Saturday COT:
AO: sandlot Q: Running Rebel PAX: Two Gloves, Ruby, Fenway, Coin Flip, Bayou, Runt, Running Rebel FNGs: None COUNT: 7 WARMUP: the normal THE THANG:10 rounds of 10 burpee variations with 20 count other body part and 30 count of core variation :alert: ANNOUNCEMENTS :alert: : Westwood HS Saturday COT: Let go and Let God
AO: sandlot Q: Fenway PAX: Bayou, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: Side Saddle Hop, Through the tunnel, Hill Billies, Seal claps, raise the roof, Wind mill, Imperial Walkers. Toe Touch Stretch, Plank Walkout, Michael Phelps. 10 reps all warmups. THE THANG: Total 20 exercises five rounds each, 10 reps each …
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Swingline FNGs: None COUNT: 6 WARMUP: THE THANG:30:00 time cap Runners 3,2 mile run; Ruckers: 1.5 miles :alert: ANNOUNCEMENTS :alert: : Saturday wod @SVHS (sandlot) Memorial Day Murph @ #prowl 0600-0700 COT: