Month: September 2017

The Flow

Conditions: Just right Disclaimer & Opening prayer The warm up: TTT x10 IC IW x10 IC LBAC x 10 fwd, 10 rev IC Michael Phelps x 10 IC Toy Solders x10 IC Around the world 10 each direction Halo’s 10 each direction THE THANG: One handed swings 15 reps High pulls 15 reps Snatch 15 …

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Like a Virgin

One regular face had his first run at the Rooster this AM. Tongue n’ Groove (TnG fo’ short) usually posts at our local BC AO Smokehouse. He heard the crow of the Rooster, well actually the call of early P200 training (first relay…TCLAPS TnG) and was taken on his first date by Aunt Bee. Shankopotamus …

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Replacing the Rock

Hustler substituted for Adrian – The Pile thanks you Rocky Warm Up Jog to Coach Tanner’s House 50 SSHs 20 (2 count) – Gorilla Slides 20 Squats Backward Run to Heathwood Circle 20 (2 count) – Gorilla Slides 20 Squats Backward Run Down Heathwood Circle 20 (2 count) – Gorilla Slides 20 Squats Backward Run …

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