AO: Valhalla Q: Fenway PAX: Swingline, Baconator, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP Side straddle Hop;through the tunnel;Hill Billies;windmills;arm circles: arm raise; warm up jog around entire facility. THE THANG: core and strength challenges including groups of Burpees MARY: NONE ANNOUNCEMENTS: CHARLESTON. MARCH 11 at YORKTOWN. Mount Mitchel hike and BBQ May 20. …
AO: Valhalla Q: Baconator PAX: Fenway, Baconator FNGs: None COUNT: 2 WARMUP: John Wayne the parking lot and mosey to the Hill THE THANG: no hope hill Run 200m 10 burpees 10 LBC Run 200m 10 merkins 10 plank jacks Rinse and repeat for 35 minutes MARY: prayers for Fenway’s family ANNOUNCEMENTS: Charleston f3 event …
AO: Sandlot Q: The Beast PAX: The Beast, Two Gloves, Fenway, Bayou, Ruby FNGs: None COUNT: 5 WARMUP: Burpees and SSH, Burpees and TTT, Burpees and baby arm circles, Burpees and IW’s THE THANG: 1) Green deck of death for several rounds of Burpees and Colorado’s, 2) the playground for several rounds of burpees, pull-ups …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: 6 minute John Wayne THE THANG: Ruckers 2.5 mile, Runners 3.4 mile interval run MARY: ANNOUNCEMENTS: May hike mount Mitchell COT: 🙏🏻Fenway- sister; Good report from Bacons friend battling leukemia.
AO: Valhalla Q: Swingline PAX: Fenway, Baconator, Swingline FNGs: None COUNT: 3 WARMUP: x20 SSH x20 Merkins x15 SSH x15 Merkins x10 SSH x10 Merkins x5 SSH x5 Merkins THE THANG: Travel to Stairs with stops of: x20 Decline Merkins x20 Wave Merkins x20 Spider Merkins Bottom of One Side of Stairs – 11s 1 …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: 6 minute John Wayne THE THANG: 3 Ruckers-2.25 miles 2 Runners-3.2 miles MARY: ANNOUNCEMENTS: COT:Fenways-sisters; two gloves-daughter; baconator- friend Andy and brother-in-law Luke
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, LBAC, Hillbillies THE THANG: #1 suicide run with 30sec plank&shoulder taps at the start line. #2 TABATA 5 ROUNDS (25 sec. Exercise/12 sec rest) Round 1: shoulder press (exercise) and side to side jump (during rest) Rd 2: zercher …
AO: Valhalla Q: Swingline PAX: Baconator, Fenway, Swingline FNGs: None COUNT: 3 WARMUP: x27 SSH x20 Thru the Tunnel x20 Imperial Walkers x10 LBACs Forward x10 LBACs Backward x10 Raise the Roof THE THANG: Take Coupon to Field x20 Bent Over Rows Rifle Carry Out x20 Bent Over Rows Bear Crawl Up Hill x5 Burpees …
AO: Valhalla Q: Fenway, Baconator, Backstop, The Beast PAX: Backstop, Baconator, Bayou, Coin Flip, Fenway, Full Metal Jacket, Honey Do, Ruby, Runt, The Beast, Two doses FNGs: None COUNT: 11 WARMUP: @backstop: baby yoga, ice ice baby (SSH/burpees) THE THANG: @fenway: Cardinal VQ 🙏🏻; @thebeast: hot tube hill core work at top-burpees at the bottom …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: Ruckers-2.25 miles Runner-3.6 miles MARY: ANNOUNCEMENTS: northeast convergence @ sandlot 1/14 0630 COT: