AO: Sandlot Q: Runt PAX: Coin Flip, Two Gloves, Broke Down, Ruby, Anchorman FNGs: None COUNT: 6 WARMUP: TTT, SSH, HBs,LBACs, THE THANG: 10 Block swings/thrusters 25 box cutters Fiddler crab across lot 25 SSH 5 Mike Tyson’s Fiddler crab back across lot 10 man makers 25 Freddy mercuries IC Crawl bear across lot 25 …
AO: Valhalla Q: Fenway PAX: Fenway, Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: ssh, ttt, wm, HB, IW, SC, THE THANG: 8lb. dumbbell workout; over head carry , Glute bridge floor press, reverse hollow body flutter kick, Goblet jump squat, kettle bell swing, chest press, side plank press, Skull Crusher, curls for girls, elevated …
AO: Valhalla Q: Baconator PAX: Fenway, Two Gloves, Baconator FNGs: None COUNT: 3 WARMUP: 11’s w/merkins, big boys, and 30 yd mosey THE THANG: 3 rounds of 6 minute emom RD1:15 SSH 10 WW2 big boys 5 merkins RD2: 12squats 9big boys 3HR merkins RD3: 9 jump squat 6rowers 3burpees PACER BEEP TEST 20 laps …
AO: Sandlot Q: Fenway PAX: Coin Flip, Two Gloves, Runt, Ruby, Fenway FNGs: None COUNT: 5 WARMUP: Toe Touch squats, High knees, Plank Walkout, ,Hill Billies, Baby arm circles, Through the, Tunnel, Imperial Walkers, Windmill, Sidestraddle Hops, Arm Flutters, Raise the Roof, Seal Claps. MARY: Twenty five core workouts with short run after completion of …
AO: Valhalla Q: Swingline PAX: Baconator, Fenway, The Beast, Two Gloves, Swingline, Malibu FNGs: None COUNT: 6 WARMUP: x20 SSH x20 Imperial Walkers x20 Thru the Tunnel x10 LBAC forward x10 LBAC reverse x10 Seal Claps x10 Raise the roof THE THANG: 20 Exercises – 1:50 each, 10 sec rest Shoulder Press Big Boys Squats …
AO: Sandlot Q: Runt PAX: Two Gloves, Ruby, Runt FNGs: None COUNT: 3 WARMUP: SSH, TTT, squats, LBACs, 5 burpees THE THANG: 12 minute Tabata 40 seconds on 20 seconds off 3 rounds rinse and repeat Should tap planks Star crunches Chess press Lunge, lunge, square 3 rounds in parking lot Murder bunnies 7 man …
AO: Sandlot Q: Ruby, Coin Flip, Fenway, Two Gloves PAX: Coin Flip, Fenway, Ruby, Two Gloves, Honey Do FNGs: None COUNT: 5 WARMUP: SSHs x 15, IWs x 15, Hillbillies x 15, TTHs x 15, Abe Vigodas x 15, LBACs – backward x 10, forward x 10, arm flutters x 10, overhead press x 10 …
AO: Valhalla Q: Fenway PAX: Two Gloves, Baconator, Fenway, Snowflake, Swingline, Pavarorotti FNGs: 1 Pavarorotti COUNT: 5 WARMUP: ssh, plank walkout, toe reach jump squat, arm raise, windmill, imperial walkers, baby arm circles, high knees THE THANG: Run stairs with decline merkins 20-15-10 and 5 followed by burpee broad jumps, reverse crunch,iron cross,American hammer, GI …
AO: Sandlot Q: Bayou, Runt PAX: Fenway, Bayou, Blind Date, Broke Down, BunkBed, CESS, Coin Flip, Ruby, Runt, Two Doses, Two Gloves, Nino Brown FNGs: None COUNT: 13 WARMUP: Band stretch 25, Run, 3 Burpee Banded Good morning 15, Run, 3 Burpee Band pull apart 10, run. 3 burpee 3 Burpees and a run, 5 …
AO: Prowl Q: Baconator PAX: Ruby, Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: runners: 3.1 mile Interval run; Ruckers: ruck 2.25 miles Sandhills loop MARY: ANNOUNCEMENTS: convergence sandlot at Westwood high school 2/25@0700 COT: 2 gloves 1st grandchild coming next week.