AO: swampfox Q: Nelly PAX: Kitty, Kilt, Krusty, Strom, Leprechaun, Stent, Sergeant Slaughter FNGs: None COUNT: 8 WARMUP: SSH, Merkins, Squats, LBACs THE THANG: Mosey around the Crayton campus with various exercises and sprints, finish with Burpee Ring of Fire #crowdpleaser :alert: ANNOUNCEMENTS :alert: : None COT: BOM, prayers of thanks for motivation to do …
AO: swampfox Q: Kitty PAX: Fountainhead, Collar, Bindi, McNugget, Sheets, Ratatouille, Billy Bob, Leprechaun, Kilt, Polo FNGs: None COUNT: 11 WARMUP: 5 Burpees then 5 more THE THANG: Run to Memorial Park and warm up Break into 2 groups and do various exercises in and around park Run back to Trenholm Plaza with merkin stops …
AO: swampfox Q: McNugget PAX: Kitty, Kilt, Leprechaun, Strom, Sheets, McNugget, Polo FNGs: None COUNT: 7 Warm up SSH IC 15 Slow/fast merkins IC 15 Slow/fast squats IC 15 Grass pickers IC 15 Grab Blocks: 20 merkins on block Cross street: 20 more merkins murder bunnies 25 yds 10 merkins Murder bunnies 25 yards 10 …
AO: swampfox Q: Stent PAX: SweetTart, Fountainhead, Kitty, Leprechaun, McNugget, Ratatouille, Silent Bob, Strom, Kilt, Bidet, Felix, Collar, Meat Loaf, Ronaldo, New Shoes? FNGs: None COUNT: 16 WARMUP: Lap and SSH etc THE THANG: Various sprints and exercises. Backwards run and skipping to get heart rate up :alert: ANNOUNCEMENTS :alert: : Blueberry challenge, Mercan challenge, …
AO: swampfox Q: Billy Bob PAX: Strom, Stent, Kitty, Leprechaun, Kilt, Sheets, Nelly, Fountainhead, Polo FNGs: None COUNT: 10 WARMUP: SSH, Merkins, Big Boys, Squats, Burpees THE THANG: Rinse and repeat and repeat and repeat. Finish with Dealers Choice Mary :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Billy bob closed it out
AO: the-rock Q: Silent Bob PAX: BooBoo, Hawg, McNugget, Leprechaun, Easy Street, Silent Bob FNGs: None COUNT: 6 THE THANG: Big boy sit-ups at the top of the hill, merkins at the bottom of hill. Start at 25 reps and decrease by 1 with each lap of the hill. 3 for The Rock, 3 for …
AO: swampfox Q: Nelly PAX: Sheets, Kilt, Kitty, Krusty, Strom, Leprechaun, Fountainhead FNGs: None COUNT: 8 WARMUP: SSH, IW THE THANG: “Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights.” – Ronnie Coleman – Leprechaun Grab blocks and Mosey to school Circuits: 20 reps of each exercise, lap around parking …
AO: swampfox Q: Kilt PAX: Strom, Nelly, Sheets, Sergeant Slaughter, Krusty, Leprechaun, Fountainhead, Billy Bob, Polo, stint FNGs: None COUNT: 11 WARMUP: the usual THE THANG: lap down Forest Drive, block work ANNOUNCEMENTS: COT: prayers for health and safety
AO: the-rock Q: BooBoo PAX: Easy Street, Hawg, Leprechaun FNGs: None COUNT: 4 WARMUP: 100 merkins, 100 air squats THE THANG: merkins at bottom of hill, BBSU at top; start at 25 and decrease reps with each lap of hill. 1 for The Rock, 3 for Rocky Road ANNOUNCEMENTS: COT:
AO: swampfox Q: McNugget PAX: Kilt, Kitty, Sergeant Slaughter, Stent, Leprechaun, Sheets, Strom, McNugget FNGs: None COUNT: 8 Conditions: What happened to spring? 39 and breezy. The Thang: 20 SSH IC 20 merkins ic 20 squats ic 15 LBAC/ OHP IC Blocks: Corner 1 25 block press Corner 2 25 squats w block Corner 3 …
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