AO: Prowl Q: Baconator PAX: Baconator, Fenway, Ruby, Swingline, Two Gloves, Coin Flip FNGs: None COUNT: 6 WARMUP: 2 minute walk THE THANG: Ruckers rucked 2 miles; runners ran 5k+ MARY: ANNOUNCEMENTS: northeast convergence at sandlot 1/14 0630 COT:
AO: Sandlot Q: Keith Price (Blooper) PAX: Runt, Ruby, Honey Do, Coin Flip, Two Gloves, Hasbro, Bayou FNGs: None COUNT: 8 It was good to post at Sandlot with good friends while in Cola Town for a Thursday morning meeting. WARMUP: Side Straddle Hops (IC) Imperial Walkers (IC) Hillbillies (IC) Little Baby Arm Circles (IC) …
AO: Prowl Q: Baconator, Bayou PAX: Fenway, Coin Flip, Ruby, Bayou, Two Gloves, Baconator, Backstop FNGs: None COUNT: 7 WARMUP: – John Wayne THE THANG: – Two Groups Group 1 – Two Mile Run Group 2 – John Wayne Burpees – 5 Burpees each curb or intersection; Total – 100 MARY: – None ANNOUNCEMENTS: – …
AO: Valhalla Q: Bayou PAX: Ruby, Runt, Swingline, Baconator, Two Gloves, Bayou FNGs: None COUNT: 6 WARMUP: Pyramid -1-3-5-7-9-7-5-3-1 (Burpees + 22ea SSH, TTT, IW’s, Hillbillies, LBAC) THE THANG: The Thang 9 Exercises, 10 Reps, 3 Rounds (270 Reps) Clean and Press Curls for Girls Bent Over Rows Overhead Tricep Extensions Front Shoulder Raises Legs …
AO: Sandlot Q: Bayou, Hasbro, Ruby, Two Gloves, Coin Flip PAX: Bayou, Ruby, Two Gloves, Coin Flip, Hasbro FNGs: None COUNT: 5 WARMUP: – Mumble Chatter THE THANG: – Pyramid Training (SSH, Burpees, BBSU, Merkins) 1-2-3-4-5-6-7-8-9-10 and back down 10-9-8-7-6-5-4-3-2-1 MARY: – Stretch and Cool Down ANNOUNCEMENTS: – Watch the Weather Thursday; Alternate Location, Westwood …
AO: Sandlot Q: Bayou PAX: Ruby, Two Gloves, Bayou, Coin Flip FNGs: None COUNT: 4 WARMUP: 17 Reps IC – SSH, Imperial Walkers, Thru-The-Tunnel, Hillbillies, LBAC THE THANG: 30-20-10 – Burpee Variations (Regular, Plank Jack, Hand Release) – Squat Variations (Regular, Squat Jumps, Lunges) – Merkin Variations (Regular, Cris/Cross, Decline) – Climbers (Regular, Lizard, Slalom) …
AO: Down_Range Q: Bayou, Ruby PAX: Bayou, Ruby FNGs: None COUNT: 2+ WARMUP: Sandlot + Double Gym Time THE THANG: 6.2 Miles MARY: None ANNOUNCEMENTS: Same COT: Same
AO: Sawmill Q: The Beast PAX: Two Gloves, Fenway, Ruby, Goodspeed, Hasbro, Flapper, Honey Do, The Beast, Easy Button FNGs: 1 Easy Button COUNT: 9 WARMUP: The usual THE THANG:burpees, block work and abs MARY: During the beatdown ANNOUNCEMENTS: Praying for our brothers doing Spartans and half / full marathon. Planning the Valhalla Convergence at …
AO: Sandlot Q: Two Gloves PAX: Bayou, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 15 SSH, IW, Merkins, Squats, windmills, Carolina DD’s, little AC’s forward & back, overhead press. THE THANG: Mosey around Rec Center, grab coupons, then 50 chest press, 15 bent over rows, 15 overhead press, 25 curls for girls, 50 more chest …
AO: Valhalla Q: Fenway PAX: Swingline, The Beast, Two Gloves, Ruby, Fenway, Bayou, Malibu FNGs: None COUNT: 7 THE THANG: thanks to marty for leading our PAX through a genuine military march. work out included core, stamina, and HIIT combines with short running bursts.