AO: Sandlot Q: Two Gloves PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: SSH x 27, imperial walker x 15, squats x 15, windmills x 15, little arm circles front and back x 15 THE THANG: mosey through Rainsboro loop with dealer choice pain stations with shoulders or legs plus core x15 …
AO: Sandlot Q: The Beast PAX: Keith Price (Blooper), Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: The usual THE THANG: Go to tennis courts. Burpees, block work, merkins, abs. Rinse and repeat MARY: During the beatdown ANNOUNCEMENTS: COT: Praying for the men doing deka, Runt’s mom, Hasbro’s newest family member
AO: Sandlot Q: Runt PAX: Ruby, Coin Flip FNGs: None COUNT: 3 WARMUP: SSH, TTT, HBs, LBACs 3 minute buy i 6 mountain climbers 5 plank hops 4 jump squats THE THANG: 4 Rd Tabata 45/15 7 sets MARY: ANNOUNCEMENTS: Bayou,Coin Flip, and Runt take on Deka Fit Saturday. F3 Columbia Calendar of events COT: …
AO: Sandlot Q: Runt PAX: Ruby, Two Gloves, Bayou, Fenway FNGs: None COUNT: 5 WARMUP: 20 SSH IC 20 TTT IC 20 HBs IC 20 Flutters IC LBACs 20 IC Thang 1 400 m run All pax hold plank. One pax does 4ct mountain climber followed by merkin and return to plank. Rinse and repeat …
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: Sandlot Q: Runt PAX: Two Gloves, Bayou, Honey Do FNGs: None COUNT: 4 WARMUP: 20 side straddle hops 20 through the tunnel 20 little baby arm circles 20 hydrolics THANG 1 One minute AMRAP 30sec rest x 3 6 bonnie blairs 5 iron mikes 4 burpees 6 star jumps 5 gorilla shuffles 4 burpees …
AO: Sandlot Q: Bayou PAX: Fenway, Two Doses, The Beast, Ruby, Bayou, None , Quincy Adams (Mr. President) FNGs: 1 Quincy Adams (Mr. President) COUNT: 6 WARMUP: Suicide “55” – 10-9-8-7-6-5-4-3-2-1 SSH IC Merkins Big Boys Burpees Suicide THE THANG: 2 Rounds 30 Reverse Lunges 20 Box Step-Ups 20 Med Ball Situp & Throw …
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 …
AO: Sandlot Q: Runt PAX: Two Gloves, Bayou, Ruby, BunkBed FNGs: None COUNT: 5 WARMUP: Side straddle hops, through the tunnel, hillbillies, little baby arm circles, seal claps, Turkish get ups THANG 1 (Tennis Court – 7 of Diamonds) 7 merkins at each corner – clerkins, frogger, shoulder tap, extended plank 2 rounds of Lt. …