FNGs: None COUNT: 9 WARMUP: SSH, Imperial Walkers, LBAC, Through the tunnel. THE THANG: Mosey 4 corners Corner 1: Slow Fast Squat × 10 LBC x 10 Corner 2: Plank Walk LR x 10 Slow Fast Merkins x 10 Corner 3: hip thrusters R leg L leg x 10 Reverse crunches x 10 oyo Corner …
FNGs: None COUNT: 9 WARMUP: like 10 SSH and some deep stretches THE THANG: Care Bear Squared or how I learned to stop worrying and love the suck. 25yd ea. side for the square (cones). 25 reps each corner. AMRAP for ~45ish min. Bear crawl – Airsquats Left Side Bear Crawl – Mercans Crawl Bear …
AO: The Bull FNGs: None COUNT: 31 31 pax declined to linger in the fartsack on a holiday, paid their respects to the #ConcreteBeast, and welcomed a new AOQ to the saddle.The Thang: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. …
AO: Thunder Q: DriveBy PAX: Oscar, Spot, Bucket Truck, SweetTart, DriveBy, Escrow FNGs: None COUNT: 6 Disclaimers WARMUP: LBAC Ukrainian Twist THE THANG: Indian run around Shandon stopping at each intersection for varying counts of a mix of LBAC, LBC, Ukrainian Twists, Planks, Air Chairs, Squats, Superman, Dips, stretching, etc.. MARY: ANNOUNCEMENTS: lot of runs …
AO: Woodshed Q: heehaw, Silver Bullet, Odyssey, Chewy, Ash, Bloodwork (Woodshed), Pondo, Silent Bob PAX: Odyssey, Ash, Bloodwork (Woodshed), heehaw, Pondo, Jar Jar, Insanity, Biggie Smalls, Ronda, Pipeline, HolyPoker, Prodigal, SweetTart, Teddy, Chewy, Billy Bob, Mud Dawg ( 2nd F), Side Salad, Bucket Truck, Spot, Fallout (1st F), Silver Bullet, Silent Bob, Bonesaw FNGs: None …
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 …
FNGs: None COUNT: 11 WARMUP: Lap around the track then circle up SSH x 15 Through The Tunnel x 15 LBAC x 15 both ways Imperial Walker x 15 Merkins x 15 THE THANG: Line up at the end of the field and complete as many rounds as possible in 30 mins…15 reps at each …
AO: Battle FNGs: None COUNT: 4 WARMUP: It’s Battle. Warm up on your own time. THE THANG: Billy Bob up first. 7 Holes of F3 Golf. At each “hole” aka pain station, an exercise is called along with the amount of reps need for “par”. PAX have a 1 minute AMRAP. 10 reps over par …
COUNT: 10 WARMUP: 20 x SSH 10 x MerkinsJog to corner of Duncan and King 5 Burpees 10 X Squats 10 x Imperial Walkers Jog to corner of Duncan and Woodrow 5 Burpees 10 x slow fast merkins 10 x Imperial Walkers 14 x SSH (yeah, 14, come at me, bro!) Jog to corner of …
COUNT: 12 WARMUP: SSH IMPERIAL WALKERS LIL BABY ARM CIRCLES THROUGH THE TUNNELTHE THANG: MOSEY 4 CORNERS 1 slow fast merkins x 10 in cadence LBCs x 10 in cadence 2 Plank shoulder taps x 10 in cadence Merkins x 10 in cadence 3 jump lunges x 10 Flutter Kicks x 10 in cadence 4 …