AO: Swampfox Q: Leprechaun PAX: Ramblin Man, Kilt, Strom, Leprechaun, Bernie FNGs: None COUNT: 5 WARMUP: 25 SSH IC 20 Imperial walkers IC 10 Squats IC 10 MERKINS IC 10 LBAC Froward IC 10 LBAC Backward IC 10 Raise the Roof IC THE THANG: MOSEY to pain Station 10 Merkins 10 Squats 10 Big Boys …
AO: Scramble Q: McLovin PAX: Leprechaun, Gaston, Tarek, Chop Shop, Billy Bob, Detour, Pinkman, McNugget, McLovin, Kitty, Flo, Hawg, Turtle, Sketch, Collar, Gaston, Wally, Ratatouille, Bernie FNGs: None COUNT: 19 Sato Run Love your brother (even if they went to Clemson)
AO: Scramble Q: Gaston PAX: Leprechaun, Gaston, Pinkman, McLovin, Kitty, Collar, McNugget FNGs: None COUNT: 7 Reverse Michelle 5k. 3.25 miles of pounding the pavement. Excellent work men!
AO: Swampfox Q: Kitty PAX: Kitty, Leprechaun, Sheets, Collar, Krusty FNGs: None COUNT: 5 WARMUP: Yep THE THANG: 8 sets of 25 merkins and 12 burpees with some running ab and leg work thrown in. 4 final merkins at end to get to 300 total merkins counting burpees MARY: ANNOUNCEMENTS: COT:
AO: Swampfox Q: Billy Bob PAX: Billy Bob, McNugget, McLovin, Big Worm, Kilt, Leprechaun, Kitty FNGs: None COUNT: 7 WARMUP: Imperial Squat Walkers IC x 10. SSH IC x 20 THE THANG: 100 Gas Pumpers 50 Line hops 1 mile run 25 Hello Dollies 25 Burpees 50 Line hops 400-meter run 25 Hand Release Merkins …
AO: -Rock Q: Splinter PAX: CESS, Bindi, Leprechaun, Splinter FNGs: None COUNT: 4 The Super Rock Start at top of Rockbridge Start at 5:45am Do 50 Merkins, 50 Body Squats 25 Merkins at the bridge 25 Sit-ups at the bridge Run up Eastshore Rd. turnaround at Sandwood Drive, 24 Merkins at the bridge 24 Sit-ups …
AO: Hammer Q: Bindi PAX: Big Worm, Billy Bob, Bindi, BooBoo, Collar, Leprechaun, Kilt, McNugget, Stretch FNGs: None COUNT: 9 WARMUP: 15 SSH ic 15 imperial walkers ic 15 Frankenstein ic 15 thru the tunnel 5 burpee’s 200 meter run THE THANG 20 minute Amrap 20 merkins 20 big boys 10 burpees 200 meter run, …
AO: Swampfox Q: McNugget PAX: Krusty, Kilt, Leprechaun, Zima, Billy Bob, McNugget FNGs: None COUNT: 6 The perfect day in the gloom. 49 degrees. Awesome! Warm up SSH IC X 25 Slow/fast merkins IC X 15 Slow/fast squats IC X 15 Mountain climbers IC X 15 Grab Blocks and head out of the AO: Cross …
AO: Swampfox Q: Leprechaun, Sheets, Kilt PAX: Sheets, Kilt, Krusty, Stent, Kitty, Leprechaun FNGs: None COUNT: 6 Dealers Choice
AO: -Rock Q: Hawg PAX: Tarek, McNugget, Leprechaun, Bindi, Hawg FNGs: None COUNT: 5 f3columbia.slack.com/files/U03P7K7QV2L/F0448GU7EAD/img_2752.jpg ANNOUNCEMENTS: 11/12 Convergence MORONS4BEER COT: Being a light in darkness.