AO: sandlot Q: Two Gloves PAX: Baby Seal, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHx40,merkinsx15,IWx15,through tunnelx15,CCDx15,RT’sx15,lap building, side obleek reachesx15, BB’sx15,sqautsx15,rowersx15,burpeesx15. THE THANG: clock work merkins clockwise, 10 burpees, counter clockwise merkins, 10 plank jack burpees. Mosey to soccer field, 4 corners laps with reps of 20,15,10,and 5 at each corner …
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby FNGs: None COUNT: 5 WARMUP: walk and talk 6 minutes THE THANG: runners: 3.3 mile interval run Ruckers 2 miler ANNOUNCEMENTS: COT:
AO: sandlot Q: Two Gloves PAX: Baby Seal, Bayou, Fenway, Ruby, Two Gloves, Huckleberry FNGs: None COUNT: 6 WARMUP: SSH x 25, IW x 15, Merkins x 15, through tunnel x 15, BB’s x 20, little arms forward, back, and overhead x 15 THE THANG: 3 rounds with coupons w/25 chest press, curls, overhead press, …
AO: valhalla Q: Baconator PAX: Fenway, Flow FNGs: None COUNT: 3 WARMUP: John Wayne and mosey to get going. THE THANG: 30 minute interval walk/jog mumblechatter on our new Bible study for the year. ANNOUNCEMENTS: reading plan will Be posted on slack. Make sure to post and listen to the podcast. COT:
AO: sandlot Q: Bayou PAX: Two Gloves, Ruby, Runt, CESS, Fenway, Hasbro, Two Doses, The Beast, Bayou, Running Rebel, Broke Down, Anchor Man FNGs: None COUNT: 13 WARMUP: Static Warm-Up Downward Dog Cobra Stretch Child’s Pose Scorpion Right Scorpion Left Roll Over on Your Back Supine Spinal Twist R Supine Spinal Twist L Happy Baby …
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, Squats, hillbillies, LBAC THE THANG: 3 laps around campus 11 rounds of running stairs and a pain station at the bottom of each flight (merkins, squats, BBSU) ANNOUNCEMENTS: AOQ handoff in February (date tba) COT: New study following Bible …
AO: sandlot Q: Runt PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: Side straddle hop 20 IC followed by run Through the tunnel 20 IC followed by run Bicycle squats 20 IC followed by run Little Baby arms circles, Michael Phelps, Raise the roof 10 each IC THANG 1 10 man makers then …
AO: valhalla Q: Runt PAX: Bayou, Fenway, Two Doses, Two Gloves FNGs: None COUNT: 5 WARMUP: 20 side straddle hops IC 3 burpees 20 through the tunnel IC 3 burpees Mosey to Polo Road THE THANG: Run to top of hill 10 burpees Run down hill mid stop 10 big boy sit ups Run to …
AO: prowl Q: Backstop PAX: Coin Flip, Baconator, Ruby, Fenway FNGs: None COUNT: 5 Build a snowman workout plan: Base: 100 jumping jacks middle: 50 squats Head: 25- push up Scarf: 1 min plank Hat: 25 burpees Buttons: 10 inchworms Nose: 25 squat jump Eyes: 35 toe touches Mouth: 100 air punches
AO: sandlot Q: Ruby PAX: Bayou, Fenway, Hasbro, Backstop, Ruby FNGs: None COUNT: 5 WARMUP: SSHs, TTHs, IWs, Abe Vigodas, HBs x 10 each, LBACs – forward, backwards, seal claps, raise the roof x 10 each THE THANG: 4 stations 1) Pull ups x 5 Squats x 15 Big boys x 25 2) Man makers …