AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minute elliptical THE THANG: 1 minute work 20 second rest bench press x 2 rounds 30 lb dumbbells static lunge – 20 lb dumbells (r then l) military press – 20 lb dumbells x 2 rounds static lunge – 20 lb dumbells (r …
AO: Swampfox Q: Leprechaun, Kilt, Nelly PAX: Sheets, Wally, Krusty, Kilt, Nelly, Leprechaun FNGs: None COUNT: 6 Warmup with some block work. BLIMPS MARY
AO: Rogue Q: Pipeline PAX: Bemis, Flipper, Dory, Friar Tuck, Shocker, noonan, Pipeline, Easy Street, Cauliflower FNGs: None COUNT: 9 9 pax came out to celebrate YHC’s first Rogue Q in a minute. The weather was perfect. THE THANG: Your basic Shandon loop: www.strava.com/routes/3019732629611643560 @Shocker and @noonan were doing extra miles but made sure to …
AO: Woodshed Q: McNugget PAX: Billy Bob, Side Salad, Silver Bullet, Silent Bob, Jar Jar, McNugget FNGs: None COUNT: 6 6 pax and one K9 showed up in perfect 49 degree weather to try their hand at a little World Series prep. Warm up: SSH 20 IC Imperial Squat Walker 25IC Grass Pickers 15 IC …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1-mile run (10:08)/150 merkins/1-mile run (9:10)/175 merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Yep/Philippians 4:8
AO: Amble Q: Huffy PAX: Oscar, Huffy, Nails, SweetTart, Love Bug, BunkBed FNGs: None COUNT: 6 Quick lap down Ravenel to Heyward Race pace in the east / west streets recover north. www.strava.com/routes/3019340517814210246 Announcements: Start brining canned goods now for Beer4Morons on Nov 12 Cold brew half marathon Dec 17 Tom Tom Foolery Jan 7
AO: Raw Q: Valdez PAX: Gepetto, Valdez FNGs: None COUNT: 2 WARMUP: plan new route THE THANG: run said new route MARY: ANNOUNCEMENTS: new route was hilly. Friday runvergence at Prowl (Sandhills) COT: footpathapp.com/routes/D3F19D9C-8159-4E3F-9A5F-EEB464036CA6
AO: Brickpile Q: Cheesy PAX: CESS, Dusty, Bluegrass, Moon River, Windmill, Nap FNGs: None COUNT: 6 WARMUP: Jog to St. Joe’s THE THANG: SSH IC x 47 there was a 7 theme some other stuff backwards run x 2 (down and back) COBRA Kai Burpees x 10 (5 each side) plank each PAX 10 count …
AO: -Rock Q: Hawg PAX: Collar, Tarek, Hawg FNGs: None COUNT: 3 THE THANG: All hills ANNOUNCEMENTS: COT:
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – John Wayne – 5 Min THE THANG: 75 Minute Stairstepper HILT MARY: www.intervaltimer.com/shared/T4e94fvZlmB3znMBCUrM-PF-Core-Closer-20 ANNOUNCEMENTS: 10/29 – Sawmill Convergence, 6:30am, Blythewood Park; 2nd F, 4pm 11/3 – Sandlot 9 Year Anniversary, 6:30 – 8am (90) 11/12 – Morons for Beer Convergence, 10am, Spur; 2nd …