AO: Prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 2 minute John Wayne THE THANG: 1 mile intervals, 2x 1/2 mile run, 2minute interval cool down MARY: ANNOUNCEMENTS: crazy train end of the month COT:coffeeteria
AO: Sandlot Q: Bayou PAX: Ruby, Coin Flip, Runt, Two Doses, Bayou, Keith Price (Blooper) FNGs: None COUNT: 6 WARMUP: “Sandlot 55” 10-9-8-7-6-5-4-3-2-1 SSH Merkins (Dealers Choice Variation) V Ups (Rt, Lf, Both = 1) Burpees Suicides THE THANG: 3 sets, 8 Reps – Bench Press – American Hammers – Legs (Bulgarian Split Squats; Turkish …
AO: Down_Range Q: Bayou PAX: Runt, Bayou FNGs: None COUNT: 2 WARMUP: 25 Min Stair stepper + Sandlot Bootcamp 25 Min Sauna THE THANG: – 55min Pilates MARY: 25 Minute Steam Room ANNOUNCEMENTS: 7/4 – Ryan Rawl Statehouse Beatdown 7/22 – Nantahala Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/ 8/5 – Aug 5th Q School 7/24-29 – …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 6 WARMUP: 4minute mumblchatter John Wayne THE THANG: runners:3.5 mile run Ruckers: 2.25 miles MARY: Phillipians 2:7-8 “Humbleness” ANNOUNCEMENTS: COT:
AO: Sandlot Q: Ruby PAX: Runt, Bayou, Fenway, Hasbro, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: The usual – SSHs, IWs, TTHs, HBs x 20 each. LBACs – forward, backwards x 10, OHPs x10, Arm Flutters x 10, Michael Phelps x 10 THE THANG: Burpees x 5 Pull-ups x 10 Steps x 15 each …
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: 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: Down_Range Q: Bayou PAX: Runt, Bayou FNGs: None COUNT: 2 WARMUP: – Sandlot Bootcamp THE THANG: Block 1 – Tabata (30:15) x 2 – Lunges – Ali Shuffle – Russian Twists Block 2 – Tabata (20:10) x 4 – Med Ball Toe Taps – MB Underhand Throw w/Partner – Run – Assault Bike Deka …
AO: Prowl Q: Fenway PAX: Runt, Bayou, BunkBed, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: Mumblechatter THE THANG: Recovery ruck-stroll by all except Runt who put in a couple fast paced miles. MARY: None ANNOUNCEMENTS: Passing the Gotcha flag to Bunk Bed for your through midlands. Sandlot workout tomorrow at Westwood High School …
AO: Sandlot Q: Ruby PAX: Ruby, Hasbro, Runt, Fenway, Bayou, None FNGs: None COUNT: 5 WARMUP: You know- SSHs x 20, IWs x 20, HBs x 20, LBACs forwards and backwards – 10 each, Raise the roof x 10, arm flutters x 10, Michael Phelps x 10 THE THANG: DORA 50 pull ups 100 merkins …