5k Friday
AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: 6 minute John Wayne THE THANG: 3 mile interval run or 2 mile ruck ANNOUNCEMENTS: COT:
Two Gloves
Give Me FIVE
AO: sandlot Q: Bayou PAX: Bayou, Ruby, Baby Seal, Two Gloves, Escrow, Fenway FNGs: None COUNT: 6 WARMUP: SSH x 15 TTT x 15 IW’s x 15 LBAC x 15 THE THANG: 555 Goblet Squats Curls Overhead Press Kettle Bell Swings Man Makers Core x 25 Cardio 5 exercises, 5 Reps, 5 Rounds ANNOUNCEMENTS: – …
Tour of Valhalla
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves, Flow FNGs: None COUNT: 5 WARMUP: 4 minute John Wayne THE THANG: Interval run for 26 minutes 15 minute session 3: podcast Consumed review of Genesis/Job text (Backstop led the discussion) ANNOUNCEMENTS: sandlot tomorrow prowl Friday Coffeeteria after workout COT: Fenway recovering from sickness
4 corners medley
AO: sandlot Q: Two Gloves PAX: Baby Seal, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHx40,merkinsx15,IWx15,through tunnelx15,CCDx15,RT’sx15,lap building, side obleek reachesx15, BB’sx15,sqautsx15,rowersx15,burpeesx15. THE THANG: clock work merkins clockwise, 10 burpees, counter clockwise merkins, 10 plank jack burpees. Mosey to soccer field, 4 corners laps with reps of 20,15,10,and 5 at each corner …
Crisp morning
AO: valhalla Q: Backstop PAX: Two Gloves, Baconator FNGs: None COUNT: 3 WARMUP: jog around Spring Valley THE THANG: interval, running ANNOUNCEMENTS: praying for backstop our boy Ed, and unanswered prayers COT: fbccola.com/wp-content/uploads/2024/01/Consumed-Discussion-Guide-Week-2.pdf
Idaho Potatoes
AO: sandlot Q: Two Gloves PAX: Baby Seal, Bayou, Fenway, Ruby, Two Gloves, Huckleberry FNGs: None COUNT: 6 WARMUP: SSH x 25, IW x 15, Merkins x 15, through tunnel x 15, BB’s x 20, little arms forward, back, and overhead x 15 THE THANG: 3 rounds with coupons w/25 chest press, curls, overhead press, …
Bob’s Burpee Matinee
AO: sandlot Q: Silent Bob PAX: Ruby, Coin Flip, Two Gloves, Silent Bob FNGs: None COUNT: 4 WARMUP: – Slaughter Starter (Burpees x20) – Side Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (multiple variations) – Burpees x15 THE THANG: – Run to the stop sign and back (6 laps, Sets of …
> or = to 100
AO: sandlot Q: Bayou PAX: Two Gloves, Ruby, Runt, CESS, Fenway, Hasbro, Two Doses, The Beast, Bayou, Running Rebel, Broke Down, Anchor Man FNGs: None COUNT: 13 WARMUP: Static Warm-Up Downward Dog Cobra Stretch Child’s Pose Scorpion Right Scorpion Left Roll Over on Your Back Supine Spinal Twist R Supine Spinal Twist L Happy Baby …
Runtless Beatdown 🛌
AO: sandlot Q: Two Gloves PAX: Ruby, Two Gloves FNGs: None COUNT: 2 WARMUP: dealer choice two man warm up THE THANG: 4 corners soccer field pain stations with mosey between. We started with Runt’s suggested plan while he 🛌 in, with sets of 10 burpees, 15 squats, 20 merkins, and 25 core at each …
Stairway to heaven
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, Squats, hillbillies, LBAC THE THANG: 3 laps around campus 11 rounds of running stairs and a pain station at the bottom of each flight (merkins, squats, BBSU) ANNOUNCEMENTS: AOQ handoff in February (date tba) COT: New study following Bible …