AO: Sandlot Q: Runt, Bayou PAX: Two Doses, Hawg, Fenway, CESS, Ruby, Bayou, Runt, Blind Date, Spot, Cheesesteak FNGs: None COUNT: 10 WARMUP: – SSH x 20 – Imperial Walkers x 20 – Thru-the-Tunnel x 20 – LBAC, Seal Claps x 20 THE THANG: Weight Room – Bench Press 3×8 + Burpees – Deadlift 3×8 …
AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Hasbro, Ruby, Runt FNGs: None COUNT: 6 Dealer’s Choice WARMUP: Ruby: 15 side straddle hops, 3 burpees, 15 slow windmills, 3 burpees, 15 imperial walkers, 3 burpees, 15 forward baby arm circles + 15 backward, 3 burpees, 15 airpress + 15 seal claps, 3 burpees THE …
AO: Valhalla Q: Swingline PAX: Swingline, Bayou, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: Circled up with SSH x24, Slow Fast Merkins x10, LBAC Forward x20, LBAC Reverse x20, Raise the Roof x20, Huggers x10 THE THANG: 3 exercises 3 times each for 45 Secs, 15 Secs Rest Shoulder In and Outs with Bricks Curls …
AO: Sandlot Q: Honey Do PAX: Coin Flip, Honey Do, Fenway, Broke Down, Hasbro, Ruby, Konk FNGs: None COUNT: 7 WARMUP: 10 forward arm circles + 10 backwards + 10 seal claps + 10 flutters all IC, 20 side straddle hops IC, 50 squats IC. THE THANG: Mosey to first light pole of front lot, …
AO: Valhalla Q: Bayou PAX: Fenway, Swingline, Bayou FNGs: None COUNT: 3 WARMUP: Twenty-Two Count SSH, Thru-The-Tunnel, Imperial Walkers, LBAC, Mosey Around the Church THE THANG: 28, 21, 15, 9, 5 – Three Rounds Chest Press, Flutter Kicks, BBSU, Burpees, John Wayne MARY: None ANNOUNCEMENTS: Announcements – NE Convergence, Aug. 29th @ WHS, 6:30am – …
AO: Sandlot FNGs: None COUNT: 6 WARMUP: Runt Special THE THANG: Weighted Ruck 1/4 Mile 40 Series (Burpees, SSH, Squats, LBC’s, Mountain Climbers, and Crab Cakes) Weighted Run – One Mile Crawfish Pot – 1-2-3-4-5-6-7-8-9-10 Bear Crawl, Shoulder Tap, Planks, Merkins) Weighted Ruck Back 2.0 Miles Stretch and Cool Down MARY: None ANNOUNCEMENTS: Sandlot Convergence …
AO: Sandlot FNGs: None COUNT: 7 WARMUP: SSHs x 15 3 burpees Imperial Walkers x15 3 burpees Abe Vigodas x 15 3 burpees LBACs – reverse x 10 LBACs – forward x 10 Seal claps x 10 OHP x 10 3 burpees THE THANG: A.L.A.R.M. Workout (exercises for arms, legs, abs, an exercise that starts …
AO: Sandlot FNGs: None COUNT: 8 WARMUP: 20 side straddle hops 20 forward arm circles, 20 overhead claps, 20 forward arm circles, 20 air press THE THANG: Mosey to the road, 21 monkey humpers, lunge walk to parking lot, 21 monkey humpers, lunge walk across parking lot, 21 monkey humpers Mosey to brick pile, grab …
AO: Valhalla FNGs: None COUNT: 7 WARMUP: SSH, windmill, merkins, LBAC THE THANG: Part 1: Partner AMRAP #1 run 100m #2 tire flips/OH press/Over the block burpee (8-10 minutes) Part 2: “ANNIE” 10 man makers, 20 thrusters, 30 lunges (THW), 40 curls for girls, 50 chest press Run recovery 200m 50 chest press, 40 CFG’s, …