Mosey Monday
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: mosey to no hope hill THE THANG: 2.25 miles run+ruck w/ 10 pain stations (lunges, merkins, big boysx12) MARY: ANNOUNCEMENTS: COT:
Fenway
Run/ruck
AO: Prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 2 minute John Wayne THE THANG: 1 mile intervals, 2x 1/2 mile run, 2minute interval cool down MARY: ANNOUNCEMENTS: crazy train end of the month COT:coffeeteria
Q Source prayer
AO: Valhalla Q: Backstop, Baconator, Fenway PAX: Baconator, Fenway, Backstop FNGs: None COUNT: 3 WARMUP: THE THANG: Q Source prayer ANNOUNCEMENTS: crazy train COT: f3nation.com/q/prayer/
Prayer Q source Ruck
AO: Valhalla Q: Backstop PAX: Baconator, Fenway FNGs: None COUNT: 3 WARMUP: THE THANG: Q source prayer MARY: ruck and talk ANNOUNCEMENTS: crazy train COT: prayer country ,family, friends
Dos Amigos
AO: Sandlot Q: Coin Flip, Fenway PAX: Fenway, Coin Flip FNGs: None COUNT: 2 WARMUP: SSH, TTT, Imperial Walkers, BAC, windmill, inchworm merkins THE THANG: Fenways workout revenge MARY: ANNOUNCEMENTS: good luck to the Ryan Rawl competitors Group announcements COT: Fenways nephew Runt’s Mom
No hope hill 7.3.23
AO: Valhalla Q: Baconator PAX: Backstop, Fenway, Baconator FNGs: None COUNT: 3 WARMUP: John Wayne and mosey to no hope hill. THE THANG: 2.0 miles with 10 pain stations (air squats, merkins, iron cross) MARY: ANNOUNCEMENTS: coffeteria this Friday at prowl, crazy train on the horizon COT:
5k Friday
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 6 WARMUP: 4minute mumblchatter John Wayne THE THANG: runners:3.5 mile run Ruckers: 2.25 miles MARY: Phillipians 2:7-8 “Humbleness” ANNOUNCEMENTS: COT:
Six pax
AO: Sandlot Q: Ruby PAX: Runt, Bayou, Fenway, Hasbro, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: The usual – SSHs, IWs, TTHs, HBs x 20 each. LBACs – forward, backwards x 10, OHPs x10, Arm Flutters x 10, Michael Phelps x 10 THE THANG: Burpees x 5 Pull-ups x 10 Steps x 15 each …
Lightning and the Thunder
AO: Sandlot Q: Runt PAX: Ruby, Two Gloves, Bayou, Fenway FNGs: None COUNT: 5 WARMUP: 20 SSH IC 20 TTT IC 20 HBs IC 20 Flutters IC LBACs 20 IC Thang 1 400 m run All pax hold plank. One pax does 4ct mountain climber followed by merkin and return to plank. Rinse and repeat …
Bunch of Men Playing with Blue Balls
AO: Valhalla Q: Swingline PAX: Baconator, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP: A little mumble Chatter about diseased ol’ trees, followed by: x20 SSH x20 Thru the Tunnel x20 Imperial Walkers x15 LBACs Forward x15 LBACs Backwards x15 Seal Claps Mosey to Block Pile THE THANG: Farmer’s Carry Bump to Bump Speed Bump …