AO: Sandlot Q: Two Gloves PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: SSH x 27, imperial walker x 15, squats x 15, windmills x 15, little arm circles front and back x 15 THE THANG: mosey through Rainsboro loop with dealer choice pain stations with shoulders or legs plus core x15 …
AO: Sandlot Q: The Beast PAX: Keith Price (Blooper), Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: The usual THE THANG: Go to tennis courts. Burpees, block work, merkins, abs. Rinse and repeat MARY: During the beatdown ANNOUNCEMENTS: COT: Praying for the men doing deka, Runt’s mom, Hasbro’s newest family member
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: 6minute John Wayne THE THANG: runners: 3.6 miles. Ruckers: 2.6 miles MARY: ANNOUNCEMENTS: COT: 🙏🏻 for Runt, Bayou, and Coin flip for tomorrow’s Deka.
AO: Sandlot Q: Runt PAX: Ruby, Coin Flip FNGs: None COUNT: 3 WARMUP: SSH, TTT, HBs, LBACs 3 minute buy i 6 mountain climbers 5 plank hops 4 jump squats THE THANG: 4 Rd Tabata 45/15 7 sets MARY: ANNOUNCEMENTS: Bayou,Coin Flip, and Runt take on Deka Fit Saturday. F3 Columbia Calendar of events COT: …
AO: Sandlot Q: Runt PAX: Ruby, Two Gloves, Bayou, Fenway FNGs: None COUNT: 5 WARMUP: 20 SSH IC 20 TTT IC 20 HBs IC 20 Flutters IC LBACs 20 IC Thang 1 400 m run All pax hold plank. One pax does 4ct mountain climber followed by merkin and return to plank. Rinse and repeat …
AO: Sandlot Q: Bayou PAX: Nino Brown, Ruby, Fenway, Runt, Broke Down, Bayou, S. Kelly (Anchor Man) FNGs: None COUNT: 7 WARMUP: Warm-Up 1/4 Suicide SSH x 17 IC + 11 Burpees 1/2 Suicide Thru-The-Tunnel x 17 IC + 9 Burpees 3/4 Suicide Imperial Walkers x 17 + 7 Burpees Full Suicide Hillbillies x 17 …
AO: Prowl Q: Baconator PAX: Baconator, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: 4 minute JOHN WAYNE THE THANG: 3.15 mile Interval run; 2 mile ruck MARY: ANNOUNCEMENTS: sandlot will meet at Westwood tomorrow. COT: prayers for hasbro and family; contd. 🙏🏻 for Andy and Kathy
AO: Sandlot Q: Ruby PAX: Runt, Bayou, Quincy Adams, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x 20, IWs x20, TTTs x 20, HBs x 20, LBACs forward x 10, backwards x 10, Raise the roof x 10, Arm flutters x 10, Michael Phelps x 10 THE THANG: Stations 1) Pull-ups x 10, …
AO: Sandlot Q: Bayou PAX: Fenway, Two Doses, The Beast, Ruby, Bayou, None , Quincy Adams (Mr. President) FNGs: 1 Quincy Adams (Mr. President) COUNT: 6 WARMUP: Suicide “55” – 10-9-8-7-6-5-4-3-2-1 SSH IC Merkins Big Boys Burpees Suicide THE THANG: 2 Rounds 30 Reverse Lunges 20 Box Step-Ups 20 Med Ball Situp & Throw …
AO: Prowl Q: Runt PAX: BunkBed, Bayou, Fenway, Two Gloves, Ruby FNGs: None COUNT: 6 WARMUP: Various stretches and talking in the parking lot THE THANG: www.strava.com/activities/9231662700 Runt did some running intervals Good walk and talk with the PAX, talking about the struggles of working in public education, admiring the construction work going on behind …