[the_appetizer] Franky Goes to The Appetizer
AO: _Appetizer Q: Franky PAX: Xerox – William Holman, Southern Tip – Brent, C3P0 FNGs: None COUNT: 4 Guest Q by Franky from SOB stepping out of his AM comfort zone and delivering his first evening beatdown. WARMUP: SSH, IW, stretching, etc THE THANG: running up road, stopping at lights for alternating combination of merkins […]
[the_rock] You Spin Me Round
AO: _Rock Q: Recalc- Keith Balaniz PAX: Two Hand Touch, Black Hat, Fire Marshall Bill, Mcruff, Sledge-O-Matic, , Skunked FNGs: 1 Skunked COUNT: 8 WARMUP: THE THANG: Cinder Block Tabata 3 minutes work each round repeating sequence until timer goes off Rnd1 4 burpees, 8 Press, 12 squats Rnd2 4 Burpees, 8 swings, 12 thrusters […]
[watchtower] Lunge Heaven
AO: Watchtower Q: Ricky Bobby – Andrew Cassano PAX: Chicken Little, Surge – Jim Connell, Rockwell, Zinfandel, Ricky Bobby – Andrew Cassano FNGs: None COUNT: 5 WARMUP: ran to bus lot SSH Jimmy Dougan Upward and downward dog Runners stretch Merkins THE THANG: ran around school to front lot Did corners of lot 5,10,15,20 Big […]
[wxw_express] So hot! (ask Bottlecap)
AO: Wxw_Express Q: Dunkin PAX: Doughboy, Fuse Box, Bottlecap, Dave Bailey aka Popeye, Dunkin, Gerber, Posse, Seabass- Tim Carey FNGs: None COUNT: 8 WARMUP: -Mosey to high school parking lot for some stretchy stretches. THE THANG: -Interval loops around high school parking lot, which is ~400 meters., as follows… -100 meters “on” ~80% / 100 […]