AO: Swampfox Q: CESS PAX: CESS, Billy Bob, McNugget, Sheets, Huffy, Fallout (1st F), Strom, Kitty, Kilt, Big Worm, Leprechaun, Nelly FNGs: None COUNT: 12 WARMUP: 10 SSH IC 3 Burpees x 5 rounds THE THANG: Mosey out the back parking lot toward Citadel Park Stop for a little lunge walk and the 3 pain …
AO: Swampfox Q: Fountainhead PAX: Kilt, Sheets, Misfire, Fountainhead FNGs: None COUNT: 4 SSH X 20 (4 Count, IC) Squats X 20 Mercans X 20 LBCs X 20 Mountain Climbers X 20 BBSU X 20 (2 Count, OYO) Grab a block and wander over to Crayton BLIMP Set: Burbees X 10 Run to raised crosswalk …
AO: Swampfox Q: Leprechaun PAX: BooBoo, Billy Bob, Collar, Ratatouille, Kilt, McNugget, Sheets, Leprechaun, Polo FNGs: None COUNT: 9 WARMUP: 20 SSH IC 15 IW IC 15 TTT IC 20 Squats IC 10 Merkins IC 10 LBAC IC 10 Reverse LBAC IC 10 RTR IC Lap around the parking lot THE THANG: 5 Burpees 10 …
AO: Hammer Q: Bindi, Ratatouille PAX: Duckie, Kilt, Big Worm, Billy Bob, Bindi, BooBoo, Collar, Darlene, Fountainhead, Kitty, Leprechaun, McNugget, Misfire, Pinkman, Ratatouille, Stretch, Swingline, Wally, Zuba, Bernie FNGs: None COUNT: 20 Started workout with Bindi leading WARMUP: SSH IC Through the tunnel IC Imperial Walkers IC THE THANG: 2 laps around the field of …
AO: Swampfox Q: Billy Bob PAX: Fountainhead, McLovin, Kilt, Stent, Billy Bob, Pinkman, Bernie FNGs: None COUNT: 7 WARMUP: LBAC then mosey to Citadel Park for Side lunge down, forward lunge back. Open gate down, close gate back. Butt kicks down, High knees back. THE THANG: Divide into 2 teams and compete to finish cycle …
AO: -Rock Q: Leprechaun PAX: Hawg, Kilt, Leprechaun FNGs: None COUNT: 3 WARMUP: 50 merkins 50 squats THE THANG: 2 for The-Rock 1 for Rocky Road ANNOUNCEMENTS: 2/18/23 D2D 110K RELAY 3/11/23 10YR CHS ANNIVERSARY
AO: Swampfox Q: Leprechaun, Kilt, Nelly PAX: Detour, Sheets, Krusty, Kilt, Nelly, Leprechaun FNGs: None COUNT: 6 Dealers Choice Warmed up Mosey Pain Stations BLIMPS Ring of Fire Happy Bday this week to Krusty and Kilt
AO: Swampfox Q: Fountainhead PAX: McLovin, Kilt, Leprechaun, Ramblin Man, Fountainhead FNGs: None COUNT: 5 Getting out of the breeze: SSH X 20 Imperials X 20 LBCs X 20 Mercans X 10 Squats X 20 BBSUs X 20 (OYO, Singles) Mosey down Winthrop to Citadel: Decline Mercans X 20 (OYO, Singles) Uphill BBSUs X 20 …
AO: Swampfox Q: McNugget PAX: McNugget, McLovin, Billy Bob, Leprechaun, Collar, Kilt FNGs: None COUNT: 6 Weather- A perfect 29 degrees and icy conditions on the lacrosse playing field. Warm up SSH ICX25 Slow/fast merkins ICX15 Slow/fast squats ICX15 Mountain climbers ICX20 Grab Blocks: 5 blockees in parking lot Cross street 5 blockees To football …
AO: -Rock Q: Leprechaun PAX: Kilt, Hawg, Strom, Nelly, Leprechaun FNGs: None COUNT: 5 Start at top of Rockbridge Start at 5:45am Do 50 Merkins, 50 Body Squats Hill Circuit 25 Merkins at the bridge 25 Sit-ups at the top =1 lap • Repeat and reduce by 1 Rep on Merkins and Sit-ups each lap …