Virtual Standard
QiC - Oregon Trail
PAX - FreakNick, DeLorean, Clickbait, Swingline, Flava, Tiny Dancer, Sanctions, Lump,
3 PAX for the 5:15-5:45 pre and 6 more showed up at 5:45 for the THANG. Swingline had little faith in YHC. He was sweet and called me in the morning to be sure I was ready to share the treats… I was ready. Not early but ready. The Dentist was also ready for an early morning beating.
Let’s go!!!!
Warm-O-Rama - No Ruck
75 SSH iC
BACS and Back BACS - ic - x10 each
Imperial Walkers ic x 30
Good Mornings - OYO
WMH's - OYO
Runner’s Pose - OYO
Everything else with Ruck or Coupon
the THANG I
10 Burpees
55 Squats
25 Overhead Press
45 WWII’s - ic
25 Dips
2 min ruck/run
THANG II
10 Burpees
30 Jump Squats
25 Ruck Swings
45 Freddie Mercs - ic
25 Jump Tucks
25 Dips
2 min ruck/run
Welcome the 5:45 ers…
Warm-O-Rama again… No ruck
The MC started immediately with DeLorean per norm and Sanchez even got a little pissy… Needed to ramp it up to shut them down….
50 SSH ic
BACS and Back BACS - ic - x10 each
Imperial Walkers ic x 30
Good Mornings - OYO
WMH's - OYO
Runner’s Pose - OYO
Everything else with Ruck or Coupon
THANG III
The Waterboy (8 exercises, 30 reps each)
Hand Release Merks
Curls
Overhead Press
Upright Rows
Ruck Swings
Elbow raises (forgot name)
WWII’s -ic
Ruck Press (“I said no”)
2 Min ruck/run
THANG IV
10 Burpees
30 curls
50 Squats
55 WWII’s ic
25 Carolina Dry Docks
2 Min ruck/run
THANG V
15 8 count burpees (burpee with extra merk)
26 back lunges - each side is 1
35 Skull Crushers
40 Flutter Kicks - ic
25 Carolina Dry Docks
25 Derks
35 Dips
Mary
J-Lo’s ic x 30
Flutter Kicks ic x 30
LBC’s - OYO
American Hammers ic x 30
Moleskin
I needed that today. You guys got me up to push and I’m far better because of it. Try to keep perspective and keep shining that light. Also huge shoutout to all the runners out there crushing it. Hackface and Barto with 1/2 marathon's in before work and House Arrest and others with significant mileage locked in. You all are incredible. It's always a pleasure leading you HIM's!!
-OT
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