AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 10 minute warm Up: 2 minute John Wayne, 2 minute mosey THE THANG: 1 mile mosey (11:00 pace) 5 rounds: John Wayne 2 minutes 10 merkins 15 air squats MARY: ANNOUNCEMENTS: Prowl ruck Friday; Murph Sandlot convergence Memorial Day 0630 from …
AO: Sandlot Q: Runt PAX: Bayou, Honey Do, Two Gloves, Fenway, Ruby FNGs: None COUNT: 6 WARMUP: Side straddle hops, through the tunnels, hillbillies, lbacs THANG 1 Colt 45s Bolt 45s 9s (variation of 11s) merkins and rowers Run to Summit .5 mile then 6 burpees Run back to hime base .5 THANG 2 Colt …
AO: Valhalla Q: Swingline PAX: Fenway, Baconator, Two Gloves FNGs: None COUNT: 4 WARMUP: x30 SSH x20 Thru the Tunnel x10 Imperial Walkers THE THANG: Grab a Coupon and Bricks 3 sets x10 Rows x20 Merkins x30 Squats Lap around the Church 3 Sets x10 V-Ups x20 Toe Taps x30 Big Boys Lap around the …
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Poser FNGs: None COUNT: 3 WARMUP: mumblechatteru THE THANG: 5k run with 20# vest💪🏻🏃♂️ MARY: ANNOUNCEMENTS: Mt mitchell tomorrow COT:
AO: Sandlot Q: Fenway PAX: Runt, Fenway FNGs: None COUNT: 2 WARMUP: toe touch squat, through the tunnel, cobra stretch, Imperial walkers.windmill, seal clap, hillbillies, baby arm roll forward and reverse, raise the roof. THE THANG: 25 core and strength exercises broke down in five rounds each. Average 20 reps each: MARY: incline/decline merkins,chest press, …
AO: Valhalla Q: Fenway PAX: Baconator, Fenway FNGs: None COUNT: 2, Baconater, Fenway WARMUP: side straddle hop, Through the tunnel, plank stretch,hill billies,windmill,seal claps,arm raise,Imperial walkers,arm rolls, THE THANG: 25 core and strength exercises with average rep of 20 each to include: incline merkins, chest press,kettlebell swing, gobblet squat, inch worm with merkin, two leg …
AO: Valhalla Q: The Beast PAX: Swingline, Fenway, Malibu FNGs: None COUNT: 4 WARMUP: The usual suspects THE THANG: Block work, burpees and abs MARY: During the workout ANNOUNCEMENTS: Mt Mitchell COT: prayers for Swinglines mom and co worker, fenways granddaughter, and Malibu’s calling to the mission field
AO: Sandlot Q: Two Gloves PAX: Bayou, Hasbro, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: Mosey to playground, SSH x 15, imperial walker x 15, little arm circles front and back, windmills x 15; each exercise was followed by 10 pull ups. Lunge walk to front parking lot. Bernie Sanders down front parking …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: John Wayne and mosey around campus THE THANG: 35 minute AMRAP farmers carry 50 yds 15 bent rows 15 deadlift 15 curls or shoulder press Mosey 2 minutes – John Wayne 2 minutes until completed lap around campus Rinse and repeat MARY: ANNOUNCEMENTS: …
AO: Sandlot Q: Bayou PAX: Two Gloves, Fenway, Ruby, Honey Do, Runt, Bayou, Quick Draw FNGs: None COUNT: 7 WARMUP: SSH IC + 1 Burpee TTT IC + 2 Burpees IW’s IC + 3 Burpees Hillbillies IC + 4 Burpees Abe Vigotas IC + 5 Burpees LBAC-F IC + 6 Burpees LBAC -R IC + …