WARMUP: SSH, WP, IW, Merkins, MC, LBAC, MP THE THANG: Bearcrawls, Calf raises, elevens burpees and big boys, dips, step ups, incline merkins, derkins MARY: yep ANNOUNCEMENTS: FBCW Fireworks Sunday,…
WARMUP: Mosey, SSH, WP, IW, Merkins, MC, LBAC, MP THE THANG: Carry rock around the church, stop to do various upper or lower body exercises MARY: 10 mins round robin…
WARMUP: run THE THANG: run MARY: Stretch o rama ANNOUNCEMENTS: Today was not the right day to do a beer 10k, A$$ CSAUP 7/21 COT: Reach out to the
THE THANG: ran south loop at an uncomfortable pace. Some guys ran the road. Lt Dan ran something. ANNOUNCEMENTS: 3rd F at Flight Deck. 1/2 cow raffle. Beer 10K. And…
WARMUP: none THE THANG: Father’s day Run- startex at Whataburger. Run Noonday Trail out to Woodstock HS, run as many laps as you can and back. MARY: The slackers who…
WARMUP: WP, Flamingos, sun gods THE THANG: tabata 0.0 alternating upper body & ab exercises as called out by the pax in rotating fashion. 30 sec on, 10 sec off.…
WARMUP: run THE THANG: run MARY: run ANNOUNCEMENTS: Check the
WARMUP: she got washed away THE THANG: Murph, 1mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run. Slight pull up modification at the start due to…
2 Groups 5 mins each Halftime = ring of fire Tri-Pain-gle 1. Burpee – 10 2. Carolina Dry Dock – 10 3. Squats – 10 Heck-tangle 1. Curls – 20…
WARMUP: mosey THE THANG: Run MARY: stretch (TWSS) ANNOUNCEMENTS: Murph, Thirsty Thursday Ruck COT: Spaceballs brother and Exile’s