AO: Sawmill Q: Cottontail PAX: Cottontail, Gepetto, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: mosey, SSH, windmill, LBAC, TTT, 10x Merc OYO. THE THANG: mosey circuit around downtown Blythewood making stops at various establishments. Roll the dice. Do the work. Merkins, big boys, burpees, flutters were had. First 3 stops count was 10x number …
AO: Woodshed Q: Prodigal PAX: Prodigal, Silver Bullet, Teddy, Chewy FNGs: None COUNT: 4 WARMUP: SSH, LB Arm Circles (Forward/Back), Overhead Claps, Raise the Roof, Michael Phelps, Squats THE THANG: Mosey to cage for some coupons and Gorilla Complex: 8 curls for girls, 8 high pulls, 8 OH press, 8 tricep extensions, drop coupon for …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 45 Minute Stair-stepper HILT – 35 Minute Core Concentration 2×15 1. MTS Weighted AB Crunch 2. Roman Chair Knee Raises 3. Kneeling Weighted Cable Crunch 4. Standing Weighted Oblique Crunch 5. Weighted Chicago Sit-ups 6. Bench In and …
AO: Hammer Q: McNugget PAX: Bindi, Billy Bob, McNugget FNGs: None COUNT: 3 3 pax braved the 24 degree chill to assemble for a fitting end to 2022. WARMUP: Wait on Billy Bob to exit truck at 0531 22 SSH IC 22 Squats IC 22 Little Baby Arm Circles Fwd/Rev IC THE THANG: Grab …
AO: Sandlot Q: Two Gloves PAX: Bayou, Coin Flip, Blooper FNGs: None COUNT: 4 WARMUP: lap around building, SSHx25, IWx15,Carolina DD’s, windmills, merkins, squats, LAC’s forward, back, overhead press. THE THANG: 4 stops of soccer field, 15 reps of merkins/BB’s, Carolina DD/freedom twist, squats/iron cross. Mosey first round, mosey/karaoke, mosey long/bear&crab walk short, last round …
AO: Brickpile Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: Run to Adger and Devereux. 100 SSH 100 merkins 100 squats 100 LBC’S Run to Adger and Sunbury 100 SSH 100 merkins 100 squats 100 LBC’S Run back to Adger and Berkeley 25 Freddy Mercury’s 25 In and Outs 25 Iron Cross …
AO: Ramble Q: Churchkey PAX: Bundy, Cauliflower, Friar Tuck, Stache, Costanza, Churchkey, Bunkbed for Coffee FNGs: None COUNT: 6 THE THANG: www.strava.com/routes/3033479722319469484 COT: indoors
AO: Valhalla Q: Swingline PAX: Swingline FNGs: None COUNT: 1 WARMUP: x30 SSH x20 Thru the Tunnel x20 Imperial Walkers THE THANG: 4 Corner Parking Lot Workout x20 Burpees at Corner 1, run to Corner 2 x20 Big Boys at Corner 2, run to Corner 3 x19 Burpees at Corner 3, run to Corner 4 …
AO: Amble Q: BunkBed PAX: BunkBed, Fallout (1st F), Snowflake FNGs: None COUNT: 3 WARMUP: Talk about Christmas THE THANG: strava.app.link/FwppXpkw4vb Friendly run through the neighborhood with the early crew. Fun, cold times in Columbia, SC ANNOUNCEMENTS: 12-13-22 Earlwood Park Converge 01-07-23 The Bunker Launch and TTF3 01-21-23 DawnStrike AOQ handoff COT: prayers for No …
AO: Stumble Q: Pipeline PAX: TapeWorm, BabyRuth, Jar Jar, Recount, TomTom, Pipeline FNGs: None COUNT: 6 WARMUP: Not likely at 18° THE THANG: 4-mile out & back to (or just past) @TapeWorm house as follows: strava.app.link/0ym2xLNR4vb It was chilly. It was hilly. 5 pax stayed for coffee. COT, BOM: John 1, that’s what Christmas is …