AO: Stumble Q: F3 Columbia PAX: Ash, Chewy, TapeWorm, LA Gear, HolyPoker, Pipeline, Prodigal, Pondo, Snowflake, Quartermaster, Teddy, Silver Bullet, TomTom, Corndog, Skirt FNGs: None COUNT: 15 THE THANG: Skirt made his return to the gloom with an out and back 5K route. He came with the expected Skirt swagger and his leadership resulted in …
AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: 6 minute John Wayne THE THANG: 3 Ruckers-2.25 miles 2 Runners-3.2 miles MARY: ANNOUNCEMENTS: COT:Fenways-sisters; two gloves-daughter; baconator- friend Andy and brother-in-law Luke
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/h7cpoM4eKwb
AO: Amble Q: Mud Dawg ( 2nd F) PAX: Betamax, Nails, Woody, boris, Oscar, Schweddy, Mud Dawg ( 2nd F), Biggie Smalls, BigTime, Lego, Ripcord, Froman, Crash Test, None FNGs: 1 None COUNT: 13 WARMUP: THE THANG: www.strava.com/routes/3051216612658123434 MARY: A sorry I am not sorry from QIC ANNOUNCEMENTS: F3 CHS 10 year COT: prayers for …
AO: Sawmill Q: Full Metal Jacket PAX: Musket, Cottontail, Flapper, Shuttlecock, Waterboy, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: Stretches/IWs/Hillbillies/LBACs x 3 THE THANG: -Grab Coupon: Overhead Press-20/Curls-20/Bent-over Rows-20 -Four Corners:10-20-30-40 SSHs, Bernie Sanders between cones -Coupons: 20 BBSUs (feet in block)/25 Chest Press/20 American Hammers (twist and try to touch elbow to ground) …
AO: Sawmill Q: Full Metal Jacket PAX: Musket, Cottontail, Flapper, Shuttlecock, Waterboy, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: Stretches/IWs/Hillbillies/LBACs x 3 THE THANG: -Grab Coupon: Overhead Press-20/Curls-20/Bent-over Rows-20 -Four Corners:10-20-30-40 SSHs, Bernie Sanders between cones -Coupons: 20 BBSUs (feet in block)/25 Chest Press/20 American Hammers (twist and try to touch elbow to ground) …
AO: Thunder Q: Huffy PAX: Huffy, SweetTart, Bucket Truck, Phlegm, Spot, Insanity, Costanza, Adrian, Betamax, SmokeScreen, Escrow, Oscar FNGs: None COUNT: 12 Cardina’s VQ – 1-11-2023 WARMUP: 15- Side Straddles Hops 10- Tempo Merkins 10- Flutter Kicks Double Count 10- Little Baby Arm Circles Forward & Back 10- Raise the Roof 20 Sec. Samson Hold …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 4 rounds 5 pull-ups 1 minute wall squats 50 merkins 50 LBC’s EMOM 10 minutes 10 burpees 10 burpees for Cardinal MARY: 10 Iron Cross 25 Flutter Kicks 25 Freddy Mercury’s 90 seconds of high and low plank including …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical 10 Curl Press – 20 lb dumbells 2 minutes elliptical (higher intensity and incline) THE THANG: 20 minute EMOM 10 burpees each minute 200 total 10 burpees for Cardinal MARY: LBC’s Flutters Iron Crosses 1 minute plank ANNOUNCEMENTS: – 3-11-23 is …
AO: Hammer Q: Garnish PAX: Garnish, Collar, Bindi, Stretch, Duckie FNGs: None COUNT: 5 WARMUP: SSH, Thru the Tunnel, little baby arm circles IC x 10, 10 burpees OYO, lap around the field THE THANG: line up for a game of blackjack at the close side of field. 1 merkin, run across for 20 LBCs …