Finally warmer morning rucn
AO: Prowl Q: Two Gloves, Fenway, Coin Flip PAX: Two Gloves, Coin Flip, Fenway FNGs: None COUNT: 3 WARMUP: THE THANG: 5k ruck MARY: ANNOUNCEMENTS: Convergence tomorrow 0700 No hope hill Monday COT:
Two Gloves
Boys in the hood (Rainsborough Neighborhood Run)
AO: Sandlot Q: Runt PAX: Bayou, Coin Flip, Hasbro, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, TTT, Hillbillies, LBACs THE THANG: Run mixed in with 1:4 exercises Rd1 1:4 lunges to 180 jump squats, hydro merkins to mount climbers Rd 2 1:4 runners lunge to LBCs, bbsu to jabs Rd 3 burpee broad jump …
Did we do anything besides burpees?
AO: Valhalla Q: The Beast PAX: The Beast, Swingline, Baconator, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, IW’s, TTT, & Little baby Arm circles. THE THANG: Burpees and more burpees. MARY: During the workout ANNOUNCEMENTS: Bunker 1/7, Tom Tom Foolery, P200 in March, 10 year anniversary for Charleston in March COT: Prayers for Bacon’s …
Century Lap – 100 Burpees
AO: Prowl Q: Baconator, Bayou PAX: Fenway, Coin Flip, Ruby, Bayou, Two Gloves, Baconator, Backstop FNGs: None COUNT: 7 WARMUP: – John Wayne THE THANG: – Two Groups Group 1 – Two Mile Run Group 2 – John Wayne Burpees – 5 Burpees each curb or intersection; Total – 100 MARY: – None ANNOUNCEMENTS: – …
Power Zone
AO: Valhalla Q: Bayou PAX: Ruby, Runt, Swingline, Baconator, Two Gloves, Bayou FNGs: None COUNT: 6 WARMUP: Pyramid -1-3-5-7-9-7-5-3-1 (Burpees + 22ea SSH, TTT, IW’s, Hillbillies, LBAC) THE THANG: The Thang 9 Exercises, 10 Reps, 3 Rounds (270 Reps) Clean and Press Curls for Girls Bent Over Rows Overhead Tricep Extensions Front Shoulder Raises Legs …
Pyramid MIA
AO: Sandlot Q: Bayou, Hasbro, Ruby, Two Gloves, Coin Flip PAX: Bayou, Ruby, Two Gloves, Coin Flip, Hasbro FNGs: None COUNT: 5 WARMUP: – Mumble Chatter THE THANG: – Pyramid Training (SSH, Burpees, BBSU, Merkins) 1-2-3-4-5-6-7-8-9-10 and back down 10-9-8-7-6-5-4-3-2-1 MARY: – Stretch and Cool Down ANNOUNCEMENTS: – Watch the Weather Thursday; Alternate Location, Westwood …
Santa’s Ladder
AO: Valhalla Q: Baconator PAX: Baconator, Bayou, Swingline, Two Gloves, Runt FNGs: None COUNT: 5 WARMUP: 10’s: SSH>mosey>merkins/BBSU THE THANG: Hand release merkins & Goblet squats > run 200 meters 5-10-15-20-25-30-35-40-45 Ladder MARY: ANNOUNCEMENTS: convergence at Battle Christmas Eve COT: Fenway
Cold Brew Readiness
AO: Sandlot Q: Bayou PAX: Ruby, Two Gloves, Bayou, Coin Flip FNGs: None COUNT: 4 WARMUP: 17 Reps IC – SSH, Imperial Walkers, Thru-The-Tunnel, Hillbillies, LBAC THE THANG: 30-20-10 – Burpee Variations (Regular, Plank Jack, Hand Release) – Squat Variations (Regular, Squat Jumps, Lunges) – Merkin Variations (Regular, Cris/Cross, Decline) – Climbers (Regular, Lizard, Slalom) …
5k Friday
AO: Prowl Q: Baconator PAX: Two Gloves, Fenway, Coin Flip, Baconator FNGs: None COUNT: 4 WARMUP: THE THANG: 5kish run/ruck MARY: ANNOUNCEMENTS: COT:
Movie Circuits
AO: Sandlot Q: Coin Flip PAX: Two Gloves, Hasbro, Fenway, Coin Flip FNGs: None COUNT: 4 WARMUP: SSH 15, TTT 10, windmills 10, LBAC-F,R 10, RTR 10, SEAL CLAPS AND Michael Phelps 10 THE THANG: Circuit 1&2 Stations: 1) run to stop sign(pace person for rotation) 2) resistant band curls for girls 3) jump rope …