AO: valhalla Q: Fenway PAX: Baconator, Two Gloves, Flow, Flow FNGs: 1 Flow COUNT: 3 WARMUP: Burpys’ through the tunnel, Hillbillies, windmill, Seal clap, arm raise, arm role forward & reverse THE THANG: Two mile Bible ruck with interval exercises during the reading of THE TIRUS 10 ANNOUNCEMENTS: Sandlot 10th anniversary this Saturday at SANDLOT. …
AO: sandlot Q: Fenway PAX: Bayou, Coin Flip, Two Gloves FNGs: None COUNT: 4 WARMUP: Burpees, through the tunnel, windmill, Hillbillies, arm raise, seal claps, THE THANG: All strength exercises using 8# dumbbells. 20 exercises divided into four groups with overhead carry at end of each group. Standard 20 reps for each group ANNOUNCEMENTS: Sandlot …
AO: sandlot Q: Bayou PAX: Fenway, Ruby, Nick Chambers, Two Gloves, The Beast, Bayou FNGs: None COUNT: 6 WARMUP: SSH x 15 + 200m Run + 2 Burpees IW’s x 15 + 200m Run + 4 Burpees TTT x 15 + 200m Run + 6 Burpees Hillbillies x 15 + 200m Run + 8 Burpees …
AO: sandlot Q: Bayou PAX: Ruby, Two Gloves, Bayou, Runt FNGs: None COUNT: 4 WARMUP: Warm-Up 1 Inch Worm 15 SSH IC 2 Inch Worms 15 TTT IC 3 Inch Worms 15 IW’s IC 4 Inch Worms 15 LBAC’s IC 5 Inch Worms THE THANG: 5 Pull-Ups 10 Merkins 15 Jump Squats 20 Core Variation …
AO: valhalla Q: Two Gloves PAX: Baconator, Fenway, Coin Flip, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, Imperial walkers, squats THE THANG: Ruck through lower WildeWood, pain station stops along the way with chest/shoulder and core exercises. ANNOUNCEMENTS: Sandlot 10 year anniversary on Nov. 11 COT: As set forth in Titus, Christian character is …
AO: sandlot Q: Runt PAX: Bayou, Coin Flip, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: Side straddle hop, through the tunnel, hillbillies, little baby arm circles THANG 1: Burpee buy-in to Roxanne song THANG 2: burpee, increasing merkins, bear crawl to crawl bear rinse and repeat 10 times 1 burpee w/traditional merkin 1 burpee …
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: walk and talk and mosey 3 stops for SSH, merkins, squats THE THANG: 1.5 mile 35 minute amrap Mosey-pain station (merkins, squats, planks, squats) John Wayne for recovery in between ANNOUNCEMENTS: Wednesday Bible study contd 2 gloves on the Q …
AO: sandlot Q: Bayou PAX: Nick Chambers, Ruby, Two Gloves, Bayou, Broke Down, The Beast, Fenway FNGs: None COUNT: 7 WARMUP: SSH x 28 + 1/4 Suicide + 12 Burpees IW’s x 28 + 1/2 Suicide + 9 Burpees TTT x 28 + 3/4 Suicide + 6 Burpees LBAC x 28 + Full Suicide + …
AO: sandlot Q: Ruby PAX: Bayou, Ruby, Runt, Two Gloves FNGs: None COUNT: 4 WARMUP: You know – the usual. IWs x 15, TThs x20, SSHs x 20, HBsx20, LBACs – forward and backward, seal claps, raise the roof x 10 each THE THANG: Station 1 Clean and press x 20 Block swings x 20 …
AO: valhalla Q: Backstop PAX: Two Gloves, Fenway, Baconator, Flo, FNGs: None COUNT: 5 WARMUP: church, clap THE THANG: ruck and discuss ANNOUNCEMENTS: praying for the community, Family country. COT: the author of the book is coming Titus Ten. Here is the signed up 11/14. fbccola.shelbynextchms.com/external/form/0a1f5949-2b89-4d16-9fd6-5ffad501032e