AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x 15 + 3 burpees IWs x 15 + 3 burpees Abe Vigodas x 15 + 3 burpees HBs x 15 + 3 burpees LBACs – forward and back x 10 each Raise the Roof x 10 Michael …
AO: Valhalla Q: Fenway PAX: Swingline, Baconator, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP Side straddle Hop;through the tunnel;Hill Billies;windmills;arm circles: arm raise; warm up jog around entire facility. THE THANG: core and strength challenges including groups of Burpees MARY: NONE ANNOUNCEMENTS: CHARLESTON. MARCH 11 at YORKTOWN. Mount Mitchel hike and BBQ May 20. …
AO: Sandlot Q: Bayou PAX: Runt, Ruby, Two Gloves, Honey Do, Coin Flip, Bayou FNGs: None COUNT: 6 WARMUP: 3 Burpees 9 SSH IC 9 Burpees 9 Thru-The-Tunnel IC 7 Burpees 9 Imperial Walkers IC 5 Burpees 9 Hillbillies IC 3 Burpees 9 LBAC IC 3 Burpees THE THANG: – Four Rounds 3 Clean and …
AO: Sandlot Q: Bayou PAX: Bayou, Ruby, Coin Flip, Runt, Honey Do, Two Gloves FNGs: None COUNT: 6 WARMUP: Mosey Around the Park with Strategic Stops 31 SSH 31 Imperial Walkers 31 Thru the Tunnel 31 Burpees THE THANG: 50 Mountain Climbers IC 40 Merkins 30 Block BBSU’s 20 Reverse Lunges w/Blocks 10 Man Makers …
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: Sandlot Q: The Beast PAX: The Beast, Two Gloves, Fenway, Bayou, Ruby FNGs: None COUNT: 5 WARMUP: Burpees and SSH, Burpees and TTT, Burpees and baby arm circles, Burpees and IW’s THE THANG: 1) Green deck of death for several rounds of Burpees and Colorado’s, 2) the playground for several rounds of burpees, pull-ups …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: 6 minute John Wayne THE THANG: Ruckers 2.5 mile, Runners 3.4 mile interval run MARY: ANNOUNCEMENTS: May hike mount Mitchell COT: 🙏🏻Fenway- sister; Good report from Bacons friend battling leukemia.
AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x 15, 3 burpees, TTHs x 15, 3 burpees, IWs x 15, 3 burpees, Abe Vigodas x 15, 3 burpees, LBACs forward and backwards x 10 each, 3 burpees, Raise the Roof, seal claps x 10 each, 3 …
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves FNGs: None COUNT: Three two gloves, Baconater Fenway WARMUP.Through the Tunnel, Side straddle hops, hillbillies, light jog. THE THANG: High Intensity workout (HITT) MARY: 25 high intensity exercises grouped five each with running intervals ANNOUNCEMENTS: Mountain Hike in May, Charleston workout March on the YORKTOWN. Fishing trip …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: 6 minute John Wayne THE THANG: 3 Ruckers-2.25 miles 2 Runners-3.2 miles MARY: ANNOUNCEMENTS: COT:Fenways-sisters; two gloves-daughter; baconator- friend Andy and brother-in-law Luke