12 PAX 0 FNGS Q: Free Bird PAX: Roll Tide, Big Chick, One Hit, Maestro, Tater Salad, Downy, Bewyak, Sloppy Joe, Pooh, Run Flat, Myrtle, Free Bird INTRO: Welcome, 5-core principles, mission statement, creed WARM-O-RAMA: Frankensteins, Daisy Pickers, Shoulder Blaster (BAC, LAC, Moroccan night clubs, seal claps) 21s with 10 Read more…
6 PAX 0 FNGS Q: Free Bird PAX: One Hit, Maestro, Myrtle, Big Chick, Geppetto, Free Bird INTRO:Welcome and Disclaimer WARM-O-RAMA:Nope THE THANG:We rucked 2.5 miles MARY:Nope COT:Count-O-Rama, Name-O-Rama.Announcements – 500 mile challenge and turkey challenge – details to comePrayer/Praise – keep working hard, you never know how it could Read more…
7 PAX 0 FNGS Q: OneHit PAX: OneHit, Big Chick, Long Haul, Bagpipe, Gepetto, Mr Fixit, Spackler INTRO: I’m OneHit…..Lets Ruck THE THANG: We Rucked COT:Count-O-Rama, Name-O-Rama.Announcements – Gobbler ChallengePrayer/Praise – LongHaul prayer for upcoming weekend
4 PAX 0 FNGS Q: T-Zo PAX: T-ZoCubCapsizeChaps INTRO: Disclaimer WARM-O-RAMA: big arm circles, Daisy picker, bear hug, ssh, lunge oyo, 5 burpee oyo THE THANG:RECESS (workout on playground equipment) AMRAP 40 sec on/20 sec restPullup/arm hang/chinupCalf raise up stepsDips at top stepsPistol squats before slideRows at slideFlutterkicks Musical selections: Read more…
3 PAX 0 FNGS Q: Big Chick PAX: French Lick, One Hit, Big Chick We Rucked the Trails. COT:Count-O-Rama, Name-O-Rama.Announcements – Prayer/Praise –
19 PAX 0 FNGS Q: Ralph PAX: MooMoo (R)Micro Gator (R)SocratesTonka Debris VikingFreon RubberHomer MonteMcFlyDukesBuford SnoozeSagDill Dirty DRalph Intro:Welcome, Disclaimer, Mission Statement Warm-O-Rama:Imperial Walkers 12IC SSH 12IC Daisy Pickers 12ICRoxanne- hold plank until word Roxanne (merkin) The Thang:Deck of Death + ChaosSuits = exercise + card value *option to modify Read more…
10 PAX 0 FNGS Q: Roll Tide PAX: One Hit, Szerbiack, Myrtle (RR), Mr. Fix It, Spackler (R), Downy, Free Bird, Fun Run, Buick, Roll Tide Intro: 7 merkin emom throughout the workout. SSH x 12 ic Daisy Pickers x 10 ic Chinooks x 10 ic Crab walk to the Read more…
6 PAX 0 FNGS Q: Mr. Fixit PAX: Pony Express(RR), Run Flat, Capsize(R), Bewyak, One Hit, Mr. Fixit INTRO:WelcomeDisclaimerMissionAnd Roll WARM-O-RAMA:Burpees – 10 OYOBear Hug – 15 ICDaisy Picker – 15 ICSSH – 50 IC THE THANG:Grabbed Coupons for the next few:Curls – 40 OYOSquats – 30 OYODerkins – 20 Read more…
5 PAX 0 FNGS Q: Cousin Eddie PAX: Beach Body, ER, Peloton, Rainbow Row INTRO: Disclaimer, Core principles, Mission statement WARM-O-RAMA:Squat IC 10Daisy picker IC 10Big arm circles forward IC 10Big arm circle back IC 10Little arm circle forward IC 10Little arm circle back IC 10The Merkin IC 10SSH IC Read more…
3 PAX 0 FNGS Q: Chaps PAX: Capsize, Chaps, Mountain Mama INTRO: Welcome/Disclaimer WARM-O-RAMA:15 Bear Hugs IC10 Don Quiote IC10 Big Arm Circles IC fwd then backQuad stretch 10ct each sideBack stretch led by Capsize THE THANG: Mosey Qtr Mile Drills: Baseball (inspired by Major League)Willie Mays Hays – 20 Read more…