Disclaimer / COP – Sugar 18 PAX arrived for Sticky Buns tour stop #5 with Cheeks across the NETN F3 region. It has almost been 2 years since the 700 Club was brought to the Range by Rudy. Since then, there have been new PAX posting who needed membership privileges. Warm
Tag: Cheeks
Birthday abs
13 on a muggy morning for a birthday Q courtesy of Showtime DISCLAIMER PRAYER COP 25 SSH, 20 LBACs (and reverse), 20 imperial walkers, 20 hillbilly walkers, 10 windmills THE THANG The M helped come up with a nasty ab workout for today. Rounds consisted of: 50 Merkins 48 LBCs
July 2nd, 1776
Disclaimer COP – Sugar July 4th 1776 marks the day when the Continental Congress voted to approve the draft document we know as the Declaration of Independence. But two days earlier, on July 2nd 1776, the same Continental Congress voted to formally adopt the Lee Resolution – that the 13
Kilo 5k fun at Ironhorse
Disclaimer COP – Sugar 5 PAX arrived on a pleasant 63 degree morning. The sunrise over the field at IH is always worth getting out of bed and not fartsacking. Warm-up Slow mosey around the field stopping at benches for these warm-up exercises SSH IC x 20 10 Dips OYO
Celebrate with burpees
15 pax showed up for a cool summer morning workout DISCLAIMER PRAYER COP Motivator from 4 (alot better than 10) Through the tunnel to 8 (cadence was questionable) THE THANG Mosied to SH football field for a burpee celebration. Start on goal line jog to 20 yard line – 2
Deck of Groans
13 PAX came out in the balmy morning gloom to play cards, groan quite a bit and put in some hard work! DISCLAIMER PRAYER COP SSH (IC) X 20 Batwings (IC) x 10 Hill Billy Walkers (IC) X 20 TTT (IC) X 10 THE THANG We had “FUN” play with
Double Trouble
10 men showed up to sweat with double the coupons on a pleasant morn’.DISCLAIMERPRAYERCOPTTT, WMH, INCHWORM, ITB, IW, SSHTHE THANGDOUBLE TROUBLE Complete rounds of running, reps, coupon carries that doubled in length & reps each round. ROUND 1: 1/8 mile run w/ merkins x 15 in middle. Flutter kicks (4
4 Corners and Some Abs
12 PAX decided that the fartsack would not be victorious this day. Perfect workout weather with the temp in the high 40s. DISCLAIMER PRAYER COP SSH – ICx15 TTT – ICx15 IW – ICx15 LBAC (F&R) – ICx10 Bridge Lap THE THANG Pax rotated through the following exercise corners (1st
Alarms and Bombs
We had 11 Pax show up on a somewhat soggy morning. The ran held off the entire time. DISCLAIMER COP Bridge Lap SSH x25 TTT x10 WMH 10 sec to the right, 10 sec to the left. LBACs x10 forward, x10 reverse Slow Merkins x10 Slow Squats x10 THE THANG
Memorial Prep AMRAP
11 Pax gathered in the gloom with block or bag for some strenuous preparation for next month’s memorial day WOD.DISCLAIMERPRAYERCOPTTT x 10 IC, WMH x 10 L/R, IW x 10 IC, SSH x 10 ICTHE THANG Perform as many rounds as possible until MARY called for. 1 Round = Pull-ups