AO: Down_Range Q: Bayou PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – Sandlot Bootcamp THE THANG: – 45 Minute Stairstepper HILT – 30 Minute Treadmill John Wayne HILT MARY: – 30 Minute Sauna/Steamroom ANNOUNCEMENTS: – 12/31 Convergence, 7am, Earlwood Park COT: “Why am I discouraged? Why is my heart so sad? I will put …
AO: Sandlot Q: Ruby PAX: Coin Flip, Bayou, Fenway, Hasbro, Runt, The Beast FNGs: None COUNT: 7 WARMUP: SSHs x 10 + 3 burpees IWs x 10 + 3 burpees TTTs x 10 + 3 burpees Hillbillies x10 + 3 burpees LBAC forward and back x 10 + 3 burpees Raise the roof and arm …
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: Sandlot Bootcamp – 105 Burpees + THE THANG: 45 Minute Stair stepper HILT 15 Minute John Wayne Treadmill HILT 30 Minute Weighted Back and Biceps 2×15 – Reverse Pulldown – Seated Row – Standing Pulldown – Standing Cable Bicep Curls – Seated …
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: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – Valhalla Bootcamp THE THANG: – 45 Minute Stairstepper HILT – Core Explosion (3 sets 15 repa) – seated ab crunch – Torso Rotations – Weighted Hallow Body Hold – Hydraulics – Burpees – kneeling ab crunch – American Hammers – 6in …
AO: Valhalla Q: Baconator PAX: Baconator, Bayou, Swingline, Two Gloves, Runt FNGs: None COUNT: 5 WARMUP: 10’s: SSH>mosey>merkins/BBSU THE THANG: Hand release merkins & Goblet squats > run 200 meters 5-10-15-20-25-30-35-40-45 Ladder MARY: ANNOUNCEMENTS: convergence at Battle Christmas Eve COT: Fenway
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – Valhalla Bootcamp THE THANG: – 40 Minute Stairstepper HILT – 30 Minute Core Blaster MARY: – 15 Minute Steamroom ANNOUNCEMENTS: Battle Convergence, 12/24/22, 7am COT: “The people walking in darkness have seen a great light. On those living in a pitch-dark …
AO: Dawnstrike Q: Fallout (1st F) PAX: Bayou, Backstop, Bindi, boris, BunkBed, CESS, Churchkey, Fallout (1st F), Runt, Snowflake, The Beast, Side Salad, Two Doses, Spot, Windmill, Coin Flip, Misfire, Betamax, Sierra Mist , Nap, AirBall FNGs: 1 AirBall COUNT: 21 WARMUP: SSH, Stuff, burpees, monkey bumpers THE THANG: Blocks, reps, by the thousands Murder …
AO: Brickpile Q: CESS PAX: CESS, Fallout (1st F), Spot, Churchkey, Backstop, Runt, Two Gloves, Phlegm FNGs: None COUNT: 8 WARMUP: mosey to the big parking lot at Brickpile 20 SSH IC 3 burpees 10 Through the tunnels LET’S GO! GOTTA EARN THE BIRD! THE THANG: Jog to Logo’s Loop and grab papers. 20 Curls …
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – None THE THANG: – 45 Minute Stairstepper Hilt – Core Explosion – 3×15 – MTS Seated Ab Crunch, Torso Rotation, Decline Weighted Crunch + Weighted Hallow Body Hold – Farmers Carry + Core 15 (Inverted Incline Crunch, Bench In & Outs, …