AO: Valhalla Q: Baconator PAX: Baconator, Swingline FNGs: None COUNT: 2 WARMUP: SSH, LBAC, Hillbillies, Windmills THE THANG: “Annie” -Line jumps/big boys 50-40-30-20-10 reps of each. “Cindy” 5-10-15 Emom w/ coupon for 3×6 minutes. Overhead press, up rows, curls for girls. Mosey 200m after each 6 minute emom MARY: 1 John 2:6 ANNOUNCEMENTS: Swingline-Connie maxwell …
AO: Rogue Q: Friar Tuck PAX: clickbait, Easy Street, Swingline, noonan, Shocker, Bemis, Cauliflower, Flipper, Friar Tuck FNGs: None COUNT: 9 WARMUP: Friar Tuck gets stood up THE THANG: 10k-ish on this warm day MARY: pray for us ANNOUNCEMENTS: bring peanut butter and give to your AOQs this month COT: prayers that we may be …
AO: Valhalla Q: The Beast PAX: Two Gloves, Swingline, Baconator, The Beast FNGs: None COUNT: 4 WARMUP: The usual THE THANG: Burpee tabata. MARY: During the beatdown ANNOUNCEMENTS: Food drive at Spring Valley Church. F3 Charleston Convergence. Mt Mitchell hike May 20th COT: Prayers for fenway and his family as they deal with them loss …
AO: Amble Q: Nails PAX: BunkBed, Snowflake, TomTom, Betamax, Dry Heave, Nails, Huffy, DriveBy, Oscar, CESS, Easy Street, Ash, Kitty, Backstop, HolyPoker, Jar Jar, Biggie Smalls, BigTime, OBC, RayCharles, Bunch, Bundy, Collar, Ziffel, LA Gear, Prodigal, BabyRuth, Quartermaster, Pipeline, TapeWorm, Bemis, Cauliflower, Friar Tuck, Bailiff, QuickBooks, Stache, Bootleg, Tube Socks, Fallout (1st F), Hawg, Winston, …
AO: Valhalla Q: Swingline PAX: Fenway, Baconator, Swingline FNGs: None COUNT: 3 WARMUP: x20 SSH x20 Merkins x15 SSH x15 Merkins x10 SSH x10 Merkins x5 SSH x5 Merkins THE THANG: Travel to Stairs with stops of: x20 Decline Merkins x20 Wave Merkins x20 Spider Merkins Bottom of One Side of Stairs – 11s 1 …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, LBAC, Hillbillies THE THANG: #1 suicide run with 30sec plank&shoulder taps at the start line. #2 TABATA 5 ROUNDS (25 sec. Exercise/12 sec rest) Round 1: shoulder press (exercise) and side to side jump (during rest) Rd 2: zercher …
AO: Valhalla Q: Swingline PAX: Baconator, Fenway, Swingline FNGs: None COUNT: 3 WARMUP: x27 SSH x20 Thru the Tunnel x20 Imperial Walkers x10 LBACs Forward x10 LBACs Backward x10 Raise the Roof THE THANG: Take Coupon to Field x20 Bent Over Rows Rifle Carry Out x20 Bent Over Rows Bear Crawl Up Hill x5 Burpees …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves, Swingline FNGs: None COUNT: 4💪🏻 WARMUP: SSH, merkins, Hillbillies, TTT THE THANG: Part 1: Stairway “Cindy”-pax mosey to each set of stairs. 5-merkins, 10-big boys, 15 SSH Part 2: EMOM (5-10-15reps) Round 1: Hand release merkins, big boys, SSH for 8 minutes then mosey 200 yards …
AO: Valhalla Q: Backstop PAX: Swingline, Fenway, The Beast, Two Gloves, Baconator FNGs: None COUNT: 6 WARMUP: THE THANG: Boot camp Indian Run 🏃♂️ 3 exercise, Bonnie Blair’s 20 Burpee station -20 Carolina dry dock- 15 Repeated twice. Indian run 🏃♂️ Football drills -2 Tree hug for a minute Box jumps on a wall …
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Ruby, Swingline, Two Gloves, Coin Flip FNGs: None COUNT: 6 WARMUP: 2 minute walk THE THANG: Ruckers rucked 2 miles; runners ran 5k+ MARY: ANNOUNCEMENTS: northeast convergence at sandlot 1/14 0630 COT: