AO: Thunder Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), SweetTart, Traitor, Garnish, Ronda, Oscar, Froman, Insanity, Spot FNGs: None COUNT: 9 WARMUP: A quick jog to Emily Douglas then right into a dora of 100 big boys, 200 squats, and 300 LBCs one partner works one partner runs a lap …
AO: Thunder Q: Churchkey PAX: Spot, SweetTart, Betamax, Biggie Smalls, Churchkey, Insanity, Oscar, Huffy, Costanza FNGs: None COUNT: 9 WARMUP: Back-grab foot-turn to ground- w/ hand flat Through the tunnel SSH in cadence to 10 THE THANG: Rd. #1: Pony Express Run around hand w/ pain stations – 6 per loop, 2 loops Burpees Breakdancers …
AO: Thunder Q: SweetTart PAX: SweetTart, Insanity, Huffy, Costanza, Spot, Fallout (1st F), Escrow, Ronda, Bucket Truck, Oscar, Phlegm FNGs: None COUNT: 11 WARMUP: SSH, Through the Tunnell, Imperial Walkers, Merkins THE THANG: RETURN OF THE KRAKEN 5 Kraken Burpees every 5 minutes. Round 1 10 BDE Burpees 10 yard Murder Bunny 10 BDE Burpees …
AO: Battle Q: Ronda, CESS PAX: Ronda, CESS, Billy Bob, Spot, Ratatouille, Misfire FNGs: None COUNT: 6 WARMUP: 10 SSH IC by Ronda and he passed it off to YHC. 10 Merkins IC 10 Squats IC 10 High Knees IC 10 Butt Kickers IC THE THANG: Time for week two of the BELL RINGER! music …
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 …