AO: Sandlot Q: Runt, Bayou PAX: Two Doses, Hawg, Fenway, CESS, Ruby, Bayou, Runt, Blind Date, Spot, Cheesesteak FNGs: None COUNT: 10 WARMUP: – SSH x 20 – Imperial Walkers x 20 – Thru-the-Tunnel x 20 – LBAC, Seal Claps x 20 THE THANG: Weight Room – Bench Press 3×8 + Burpees – Deadlift 3×8 …
AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Hasbro, Ruby, Runt FNGs: None COUNT: 6 Dealer’s Choice WARMUP: Ruby: 15 side straddle hops, 3 burpees, 15 slow windmills, 3 burpees, 15 imperial walkers, 3 burpees, 15 forward baby arm circles + 15 backward, 3 burpees, 15 airpress + 15 seal claps, 3 burpees THE …
AO: Sandlot FNGs: None COUNT: 6 WARMUP: Runt Special THE THANG: Weighted Ruck 1/4 Mile 40 Series (Burpees, SSH, Squats, LBC’s, Mountain Climbers, and Crab Cakes) Weighted Run – One Mile Crawfish Pot – 1-2-3-4-5-6-7-8-9-10 Bear Crawl, Shoulder Tap, Planks, Merkins) Weighted Ruck Back 2.0 Miles Stretch and Cool Down MARY: None ANNOUNCEMENTS: Sandlot Convergence …
AO: Valhalla FNGs: None COUNT: 7 WARMUP: SSH, windmill, merkins, LBAC THE THANG: Part 1: Partner AMRAP #1 run 100m #2 tire flips/OH press/Over the block burpee (8-10 minutes) Part 2: “ANNIE” 10 man makers, 20 thrusters, 30 lunges (THW), 40 curls for girls, 50 chest press Run recovery 200m 50 chest press, 40 CFG’s, …
AO: Sandlot FNGs: None COUNT: 6 WARMUP: Mosey to upper lot, SSH, Imp.W, Merkins, Squats, LBC’s, Little arm C’s, overhead press. THE THANG: Clock work merkins (5) count between 3 islands of upper lot with bear, crab, bear walk between them. One mile run with 3 PAIN stations merkins, big boys, and monkey Humpers (15) …
AO: Prowl FNGs: None COUNT: 6 WARMUP: Walk/Ruck around the big loop of Sandhills THE THANG: Fenway, Baconator and Coin Flip rucked/walked Bayou, Runt and BunkBed did interval training. 45 sec run then 45 sec walk until everyone met back at Starbucks ANNOUNCEMENTS: COT: Runt talked about reading the life of King David and how …
AO: Sandlot FNGs: Brokedown COUNT: 8 WARMUP: 11 Burpees 15 Seal Jacks 9 Burpees 15 Imperial Squats 7 Burpees 15 Thru the Tunnel 5 Burpees 15 Hillbillies 3 Burpees 15 Shoulder Circle (LBAC); 7 Reps Each 1 Burpee THE THANG: Mosey to the Baseball Field (AMARP) 5 Lunge/LT Dana 10 Plyo Merkins/Partner Plank Declines 15 …