AO: Valhalla Q: Bayou PAX: Fenway, Two Gloves, Baconator, Swingline, Bayou, Nineteen FNGs: 1 Nineteen COUNT: 5 WARMUP: Growing Pains (Merkin, BBSU, Burpee, and SSH’s; 1-2-3-4-5-6-7-8-9-10) THE THANG: 40-30-20-10 – Run – 5 Rounds Chest Press Mountain Climbers Dealers Choice Dealers Choice MARY: None ANNOUNCEMENTS: 12/17 – Cold Brewery Half Marathon 12/24 – Xmas Eve …
AO: Valhalla Q: Swingline PAX: Swingline, Fenway, Baconator, Two Gloves, Bayou FNGs: None COUNT: 5 WARMUP: x30 SSH x20 Thru the Tunnel x20 Imperial Walkers x15 LBACs Forward x15 LBACs Backward x15 Overhead Claps THE THANG: 3 laps around the church x12 Man makers x12 Kettlebell x12 High Crunch Bear Crawl Up Crawl Bear Down …
AO: Sawmill Q: The Beast PAX: Two Gloves, Fenway, Ruby, Goodspeed, Hasbro, Flapper, Honey Do, The Beast, Easy Button FNGs: 1 Easy Button COUNT: 9 WARMUP: The usual THE THANG:burpees, block work and abs MARY: During the beatdown ANNOUNCEMENTS: Praying for our brothers doing Spartans and half / full marathon. Planning the Valhalla Convergence at …
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute John Wayne THE THANG: 2 minute run intervals MARY: ANNOUNCEMENTS: COT:
AO: Valhalla Q: Fenway PAX: Swingline, The Beast, Two Gloves, Ruby, Fenway, Bayou, Malibu FNGs: None COUNT: 7 THE THANG: thanks to marty for leading our PAX through a genuine military march. work out included core, stamina, and HIIT combines with short running bursts.
AO: Sandlot Q: Ruby PAX: Bayou, Hasbro, Two Gloves FNGs: None COUNT: 4 WARMUP: SSHs x15, IWs x 15, TTHs x15, Hillbillies x15, Abe Vigodas x15, LBACs backwards x10, forward x 10, seal claps x 10, raise the roof x 10. THE THANG: Multiple rounds of the following- Merkin variation x 20 Alternating sets of …
AO: Valhalla Q: The Beast PAX: Two Gloves, Bayou, The Beast, Swingline, Fenway FNGs: None COUNT: 5 WARMUP: SSH, Little baby arm circles, TTT THE THANG: Up and down No Hope Hill. 10 Burpees at the top of one side, 50 flutters in the middle, and 10 squats at the top of the other. Rinse …
AO: Sandlot Q: Runt PAX: Fenway, Ruby, Bayou, Two Gloves, @blooper FNGs: None COUNT: 6 WARMUP: SSH, TTT, Hillbillies, LBAC THE THANG: Round 1-1:4 ratio Inchworms to mountain climbers Prisoner get ups to jump squats Run Round 2 – 1:4 ratio Burpees to side straddle hope Tuck up to flutter kicks Run Round 3 – …
AO: Sandlot Q: Bayou PAX: Hasbro, Ruby, Fenway, Honey Do, Bayou, Two Gloves FNGs: None COUNT: 6 WARMUP: 20 Power Jacks IC 10 Brick Walkers IC 20 Brick Tunnels 10 LBAC Series THE THANG: Mosey to the HotTub Hill AMARP) 5 Prisoner Getups or Burpees 10 Plyo Merkins/Hydraulic Merkins ALT 15 Breakdancers / Crab Cakes …
AO: Valhalla Q: Swingline, Baconator, Two Gloves, Fenway PAX: Swingline, Baconator, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP: SSH, Squats, Arm Circles, Windmill THE THANG: Swingline Lap around the church x30 Chest Press x25 Chicago Sit-ups x20 Flutters with Block Hold x15 Skull Crushers x10 Kettlebell Swings x5 Burpees Lap around parking lot Baconator …