Kenny’s Tombstone
FNGs: None Warm Up: Standard Warmup, No Penalty Burpees required in the Quay. The Workout: 7 stations x 3 Rounds 85lb curls135lb Deadlift50lb weighted merkins60lb WWIII20lb Nut crusher80lb Squats165lb Tombstone […]
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Working on the Standard
FNGs: None Warm Up: Standard Warmup, including the Mission Statement, 5 Core Principals, and the 15 Penalty Burpees associated with the failure to know when called upon. The Workout: 26 […]
Classic Rock’n Roll
FNGs: None Warm Up: Standards Warm up with the Mission Statement, 5 Core Principals, and plenty of penalty Burpees to get the morning started. Including 1 Burpee for every man […]
Lucky Seven
FNGs:None Warm Up: Slow and Steady Stretches The Workout: Mosey to the Amphitheater where we did 3 rounds of Dips, Erkins, and Everests. Then some Core LBC/RLBC/LSF/H2Mx3/Chillcut Plank. Then Mosey […]
Up in Shoulder Smoke DORA
FNGs: None Warm Up: Standard Warmup, Core Principles, Mission Statement- with some penalty burpees. The Workout: Cinderblock DORA:100 – WWIII200 – Ground Pounders 300 – Curls 4 Girls400 – Chest […]
Burpees, We don’t do those here!
It is true you learn something new everyday, today I learned that @Gumpis developing a Q rating system, there is only one way to truly do a Ground Pounder, apparently […]
Kettle Bells of Steel
FNGs:NoneWarm Up: Daisy PickersGood MorningsSir Fazio Arm CirclesOH ClapsSeal ClapsSSHoppies (thanks @Six Inch) The Workout:All Exercises with KB of Choice, rinse and repeat until MaryKB SwingsGoblet SquatsHalosFigure 8LungesSnatchesbiceps curlstriceps extensionOH […]
Bakers Dozen Beat Down
FNGs: None Warm Up: Quick and Easy Warm Up, including the Mission Statement and 5 Core Principles The Workout:We paired up and worked through the stations, alternating between abs and […]
Here We Go, Easy Run
FNGs: None Warm Up: Standard with a focus on hamstrings The Workout: 4 mile run through the town of Holly Springs. With Cadence support from Itunes! Mary: None Announcements: None […]
Building the CORE
FNGs: None Warm Up: We hit a mumble-chatter warmup The Workout: 3 stations of weighted core exercises that comprised of 3 rounds. The exercises included: (20lb sand ball):American HammersSit-up wall […]