AO: Sawmill Q: Rudder PAX: Full Metal Jacket, Goodspeed, Gepetto, Rudder, Skat FNGs: None COUNT: 5 WARMUP: classic 13 minute warma-rama THE THANG: Everything based on 4. 4 corners (with those bad-ass orange cones). 4 reps ateach cone. Lunge to each while one pax transfers block pile across the square. Switch pax and repeat with …
AO: Sawmill Q: Frodo PAX: Rudder, The Beast, Shuttlecock, Goodspeed, Gepetto, Lemmy, Full Metal Jacket, Valdez, Frodo FNGs: None COUNT: 9 WARMUP: SSH, windmills, IWs, hillbillies, copperhead squats & merkins, the usual, mosey to the school THE THANG: Four corners in the parking lot Corner 1: – 29 Gas Pumpers – 23 catalina wine mixers …
AO: Bladerunner Q: Gepetto PAX: Shuttlecock, Full Metal Jacket, Lemmy, Cheesesteak, Rudder, Goodspeed, Valdez, Gepetto FNGs: None COUNT: 8 WARMUP: OYO on the drive over THE THANG: Some PAX ran hills, some ran track, some ran far, and some ran fast. We all got better. MARY: not today ANNOUNCEMENTS: Saturday is full of options pick …
AO: Sawmill Q: Gepetto PAX: Frodo, Flapper, BunkBed, Rudder, Full Metal Jacket, Gepetto, Lemmy, Mimi, Skat FNGs: None COUNT: 9 WARMUP: The normal starting with a bunch of SSH’s. Do the things you hate as it will make you better! THE THANG: All PAX grabbed a corner block and circled up. YHC then told PAX …
AO: Kudzu Q: Valdez PAX: Rudder, Gepetto, Full Metal Jacket, The Beast, Lemmy, Goodspeed, Valdez FNGs: None COUNT: 7 WARMUP: Stay warm so you’re always ready for action THE THANG: Ruck or Run options MARY: ANNOUNCEMENTS: COT: of course
AO: Sawmill Q: Full Metal Jacket PAX: Cottontail, Flapper, Frodo, Gepetto, Rudder, Snowden, The Beast, Full Metal Jacket, Scat FNGs: None COUNT: 9 WARMUP: Stretches, IWs, Hillbillies, LBACs, Air Presses THE THANG: Go to field (7 Pax) circle up around light on ground (base point) -Face about and lunge walk until told to stop; 10 …
AO: Sawmill Q: Cottontail PAX: Cottontail, Lemmy, Mimi, Valdez, Rudder, Full Metal Jacket, The Beast, Gepetto, Frodo, Scat, Scat FNGs: 1 Scat COUNT: 10 WARMUP: yep. Done. Disclaimer. SSH, IW, Hillbillies, cherry pickers, Finkleswings, monkey Humpers, windmills, LBACs, mosey to block pile. THE THANG: one trip down oakhurst hill, and back, just ☝️. Mit coupons. …
AO: Sawmill Q: Full Metal Jacket PAX: Rudder, Gepetto, Shuttlecock, Snowden, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: (3 Runners/2 Beatdowners) Typical warmup exercises THE THANG: Runners: Log those miles! Hooah! Beatdowners: grab two heavy bricks -25 Arm Raises/25 Butterflies/25 Shoulder Presses Run lap around parking lot -Same as above 20 reps each -Same …
AO: Bladerunner Q: Snowden PAX: Gepetto, Cheesesteak, Rudder, Shuttlecock, Full Metal Jacket, Snowden FNGs: None COUNT: 6 WARMUP: Get ready THE THANG: Do your speed work, do it on the roads, do it on the mean tracks of blythewood. Or just run, do it on the roads or do it on the mean tracks of …
AO: Sawmill Q: Snowden PAX: Full Metal Jacket, Rudder, Snowden, Gepetto FNGs: None COUNT: 4 WARMUP: burpees, ssh, lbacf, lbacb, shoulder taps, imperial walkers ttt, grab bricks and saunter to picnic by the ball fields THE THANG: triceps extensions with bricks, quick step out and back, freddie mercuries curls for girls, backwards run a loop, …