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: The Rock FNGs: None COUNT: 4 Conditions: Muggy and 73 The Thang: 50 Merkins, 50 Body Squats Hill Circuit 25 Merkins at the bridge 25 Big Boys at the top = 1 lap • Repeat and reduce by one rep on the merkins and Big Boys each lap until 6:15. COT BOM- keep praying …
AO: Battle FNGs: None COUNT: 4 WARMUP: It’s Battle. Warm up on your own time. THE THANG: Billy Bob up first. 7 Holes of F3 Golf. At each “hole” aka pain station, an exercise is called along with the amount of reps need for “par”. PAX have a 1 minute AMRAP. 10 reps over par …
AO: Scramble FNGs: None COUNT: 8 THE THANG: strava.app.link/QCBWGLtyzsb
AO: Battle FNGs: None COUNT: 3 WARMUP: 3 sets of Imperial Walks & Squats followed by Mercans and LBC’s, DryDocks and American Hammers and Diamonds and Big Boys THE THANG: #Battle Loop Circuit X3 punctuated with sets of 10 Pull-ups, 15 OH Presses, 20 Squats, 25 Sit-ups, 30 Curls & 35 Bench Presses, all with …
AO: Scramble FNGs: None COUNT: 10 THE THANG: Forest Dr to Willingham to Ravenwood to Reamer to Trenholm back to COT ANNOUNCEMENTS: 10 yr. Anniversary shirts COT:
AO: Scramble FNGs: None COUNT: 5 Trenholm to Woodlake to Shady to Millford. Return to COT
AO: Scramble Q: McNugget PAX: Tarek, Brett Bostic, Leprechaun, Hawg, Pinkman, McNugget, Gaston, Wallace of Scramble FNGs: None COUNT: 9 Trenholm, Springlake, Laurel Springs, Trenholm, COThttps://www.strava.com/routes/2990448350463167670