5k Friday
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby FNGs: None COUNT: 5 WARMUP: John Wayne for 6 minutes THE THANG: runner: 4.3 miles. Ruckers:2.5 miles MARY: ANNOUNCEMENTS: Valhalla convergence 3/25 at VALHALLA 0630 COT:
Fenway
Chilly Tuesday Dealers Choice
AO: Sandlot Q: Ruby, Coin Flip, Fenway, Two Gloves PAX: Coin Flip, Fenway, Ruby, Two Gloves, Honey Do FNGs: None COUNT: 5 WARMUP: SSHs x 15, IWs x 15, Hillbillies x 15, TTHs x 15, Abe Vigodas x 15, LBACs – backward x 10, forward x 10, arm flutters x 10, overhead press x 10 …
Rocky Returns
AO: Valhalla Q: Fenway PAX: Two Gloves, Baconator, Fenway, Snowflake, Swingline, Pavarorotti FNGs: 1 Pavarorotti COUNT: 5 WARMUP: ssh, plank walkout, toe reach jump squat, arm raise, windmill, imperial walkers, baby arm circles, high knees THE THANG: Run stairs with decline merkins 20-15-10 and 5 followed by burpee broad jumps, reverse crunch,iron cross,American hammer, GI …
Impromptu Emom
AO: Valhalla Q: Baconator PAX: Fenway, Ruby, Baconator, Old English FNGs: None COUNT: 4 WARMUP: SSH, imperial walker, LBAC AND a mosey around the campus. THE THANG: 3x 8 minute “Cindy” EMOM Rd 1: SSH, big boys, merkins Rd 2: 9-block swings, 6-goblet squats, 3- burpees Rd 3: 12- big boys, 9 iron cross, 6 …
Cindy EMOM
AO: Valhalla Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: John Wayne/mosey around parking lot. Stopped at the corners for a 10 ct exercise THE THANG: Cindy EMOM 15-10-5 5 rounds of 6 minute EMOM 15 squats 10-merkins 5-BIG BOYS Last round was core 20 shoulder taps 10 big boys 5 iron cross …
Rocky Balboa
AO: Sandlot Q: Fenway PAX: Bayou, Broke Down, Coin Flip, Nino Brown, Ruby, Fenway FNGs: None COUNT: 6 WARMUP: high knees, plank walkout, toe touch squat, Spider-Man T spine stretch, hill billies, bBy arm circles, through the tunnel, imperial walkers, windmill, arm flutters, arm raise THE THANG: combination strength and core exercises total of 20 …
Tabata
AO: Valhalla Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: SSH, LBAC, IMPERIAL WALKERS THE THANG: 1. stairway mosey w/squats/merkins. 2. Tabata (25 sec exercise/15 sec rest) 6rounds then mosey and recover x 5 Exercises: squat variations, merkin variations, core variation MARY: ANNOUNCEMENTS: Lexington convergence and Charleston convergence COT: prayers for two gloves …
40 seconds of pain
AO: Sandlot Q: Bayou, Runt PAX: Fenway, Bayou, Blind Date, Broke Down, BunkBed, CESS, Coin Flip, Ruby, Runt, Two Doses, Two Gloves, Nino Brown FNGs: None COUNT: 13 WARMUP: Band stretch 25, Run, 3 Burpee Banded Good morning 15, Run, 3 Burpee Band pull apart 10, run. 3 burpee 3 Burpees and a run, 5 …
5k Friday again…
AO: Prowl Q: Baconator PAX: Ruby, Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: runners: 3.1 mile Interval run; Ruckers: ruck 2.25 miles Sandhills loop MARY: ANNOUNCEMENTS: convergence sandlot at Westwood high school 2/25@0700 COT: 2 gloves 1st grandchild coming next week.
Ruby Q
AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Hasbro, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: SSHs x 15, 3 burpees Tths x 15, 3 burpees IWs x 15, 3 burpees Abe Vigodas x 15, 3 burpees Squats x 15, 3 burpees LBACs – forward, backwards x 10 each OHP x 10, Arm …