AO: Raw Q: Gepetto PAX: Gepetto, Goodspeed, Betty Crocker, Lemmy, Snowden FNGs: None COUNT: 5 WARMUP: 4 Miles THE THANG: 4 Miles for some intervals for others. MARY: Nope ANNOUNCEMENTS: Not today COT: Not today we just randomly dispersed.
AO: _Castle Q: Escrow PAX: Kamikaze, grilz, Escrow, Turnpike, T.O.Y, Wham, Katniss, High Stick, Rudder, Special k (Wes Kirkland); (Elliott Epps) lamb chop FNGs: None COUNT: 11 WARMUP: Lamb Chop was the Q. Can’t enter him until he signs up in SLACK. SSH WAS main warm up and maybe side leg stretch THE THANG: DEALERS …
AO: Stumble Q: Shocker PAX: Shocker, noonan, Pipeline, capgun, Bemis FNGs: None COUNT: 5 We all ran from different starting and finishing locations. Miles ranged from 4-5.5. Talked about dogs, clouds, weather, hotels, heart rate, restaurants, traffic, and several other things. Did I miss anything?
AO: Valhalla Q: Backstop PAX: Swingline, Fenway, The Beast, Two Gloves, Baconator FNGs: None COUNT: 6 WARMUP: THE THANG: Boot camp Indian Run 🏃♂️ 3 exercise, Bonnie Blair’s 20 Burpee station -20 Carolina dry dock- 15 Repeated twice. Indian run 🏃♂️ Football drills -2 Tree hug for a minute Box jumps on a wall …
AO: _Bull Q: Prodigal PAX: Fallout (1st F), TapeWorm, BunkBed, Prodigal FNGs: None COUNT: 4 WARMUP: Varied: Hill repeats, some stairwells, and a BUNCH of burpees for a few, highly motivated PAX THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine …
AO: Amble Q: Easy Street PAX: Easy Street, boris, Love Bug, Oscar, Lego, Nails, BigTime, Mud Dawg ( 2nd F), Biggie Smalls, Snowflake FNGs: None COUNT: 10 WARMUP: Confusing route instructions and go! THE THANG: www.strava.com/routes/3047235322017363732 ANNOUNCEMENTS: Charleston 10 year anniversary on March 3 COT: Prayers over the men of Amble and the AO itself …
AO: Scramble Q: Hawg PAX: Turtle, Collar, Detour, Kitty, Gaston, Hawg, Goose Fire, Al Borland FNGs: None COUNT: 8 WARMUP: 2.25 mile run to Scramble THE THANG: L on Forest R on Cherry Laurel L on Verner R on Edge Hill L on Plume R on Spring Hill R on Cherry Laurel R on Verner …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds 10 Single Leg Kettlebell Passes 10 Range of Motion “Mountain Climbers” and Reach 10 Ring Scaps 20 Second Ring Row Hold 10 Med Ball Hip Hinge 20 Second Hollow Hold THE THANG: Three Rounds 12 Single Arm Ring Row (L & R) …
AO: Ramble Q: 8 Mile PAX: Garnish, Love Child, Bundy, QuickBooks, Churchkey, Cauliflower, Friar Tuck, SweetTart, 8 Mile FNGs: None COUNT: 9 WARMUP: 1/2 mile THE THANG: 5 fast miles MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: EMOM 20 minimum of burpees 10 every minute 10 minutes elliptical. 200 total MARY: nope ANNOUNCEMENTS: – 1-14-23 The Bunker at Caughman Road Park. 0700 – 0800. we need FNG’s! – 3-11-23 is the 10th Anniversary of F3 Charleston …