AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: SSH, LBAC, Squats, windmills in cadence THE THANG: 1 lap around campus up and down stairs w/ a pain station. 20 minute AMRAP (completed 4 rds) 10- coupon pullovers 20- merkins 30- air squats Run 200m w/ 20lb vest 3 rounds …
AO: Sandlot Q: Bayou PAX: Broke Down, Runt, CESS, Fenway, Two Doses, Snowden, Ruby, Shannon “Anchorman” Kelly FNGs: None COUNT: 8 WARMUP: 50yd and back after each SSH x 10IC + 10 Burpees Thru-The-Tunnel x 10 IC + 8 Burpees Imperial Walkers x 10 IC + 6 Burpees LBAC Forward x 10 IC + 4 …
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Ruby, Snowflake (FL), Two Gloves, Pavarotti, Poser , Josh Lorenzetti-slap stick FNGs: 1 Josh Lorenzetti-slap stick COUNT: 8 WARMUP: 5-10 minute run walk THE THANG: -20 minutes 🏃♂️w/ weighted vest 3:00run-2:00 rec -1 mile 🏃♂️no vest -2:00 Intervals to finish MARY: ANNOUNCEMENTS: COT:
AO: Sandlot Q: Ruby PAX: Bayou, Fenway, Keith Price (Blooper), Ruby, Two Gloves, Runt FNGs: None COUNT: 6 WARMUP: You know – SSHs x20, IWsx15, TTHsx15, HBsx15, Abe Vigodasx15, LBACs – forward, backward x 10, Raise the roof x 10, Arm flutters x10, Micheal Phelps x 10 THE THANG: Station 1 – Starting at playground …
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves, Fenway FNGs: None COUNT: 3 WARMUP: walk-out plank,plank knee touch with merkin? Toe touch jump squat, seal jacks, through the tunnel, windmill, hill billies, baby arm circles, raise the roof, side straddle hop, THE THANG: strictly dumbell strength work out. High intensity to include glute bridge floor …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, The Beast, Two Gloves FNGs: None COUNT: 5 WARMUP: mosey to hope road from back parking lot. THE THANG: No hope hill 35 minute amrap Run + 4 stations Each station 5-burpees 10-HR merkins 15-air squats 30-PICK 1: big boys/mt climber/flutters/LBC’s CHALLENGE: do it with a weighted …
AO: Sawmill Q: The Beast, Flapper PAX: Goodspeed, Bemis, Frodo, Flapper, Full Metal Jacket, Gepetto, Lemmy, Mimi, Betty Crocker, Runt, Cottontail, The Beast, Bayou, Fenway, Ruby; Spurrier; Baconator FNGs: None COUNT: 17 WARMUP: 20 SSH, 1 burpee, 10 Imperial Walkers, 2 burpees, 10 Hillbillies, 3 burpees, 10 baby arm circles both ways, 4 burpees, 10 …
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute John Wayne THE THANG: Interval run 3 miles Ruck 2.25 miles MARY: ANNOUNCEMENTS: COT:
AO: Sandlot Q: Bayou PAX: Bayou, Ruby, Fenway FNGs: None COUNT: 3 WARMUP: 15 SSH + 1 Burpee 15 TTT + 2 Burpees 15 IW’s + 3 Burpees 15 Hillbillies + 4 Burpees 35 LBAC + 5 Burpees THE THANG: 7 Exercises, 7 Reps, 3 Rounds Pull Ups Merkins Squats Captain Thors Reverse Lunges Hanging …
AO: Sandlot Q: Runt PAX: Bayou, Two Gloves, Fenway, Ruby, Epee FNGs: None COUNT: 5 WARMUP: THE THANG 1 De-escalator buy in 100 rocky balboas 90 lbcs with brick 80 outs 70 Ukrainian twists with brick 60 power jacks 50 40 mountain climbers 30 jump squats 20 bear plank merkins 10 burpees THANG 2 25 …