AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 300 Merks + 1 mile run (700 more Merks before head hits the pillow this evening!😉) MARY: Nope ANNOUNCEMENTS: T-claps to RayCharles(NFL Official, for a great presentation last night at Blythwood Pres. Church! COT:Psalm 46:1-2
AO: Ramble Q: Winston PAX: Friar Tuck, SweetTart, 8 Mile, Love Child, Winston, Churchkey, Turtle, Cauliflower, Stache FNGs: None COUNT: 9 WARMUP: Downhill THE THANG: 2 mile tempo & 400s on track MARY: ANNOUNCEMENTS: Need a Q for #the-wall this Saturday COT:
AO: _Bull Q: Prodigal PAX: Prodigal, Pipeline, TapeWorm, Easy Street, Backstop FNGs: None COUNT: 5 WARMUP: OYO if so desired. THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. …
AO: Down_Range Q: Billy Bob PAX: Billy Bob, Ceviche, Bear FNGs: None COUNT: 3 Lots of running with some pain stations and a parking garage mixed in. strava.app.link/JC3WWb5ncxb
AO: -Rock Q: Hawg PAX: McNugget, Leprechaun, Hawg FNGs: None COUNT: 3 WARMUP: 50 merkins 50 squats THE THANG: 1 for The-Rock #30 Ruck 2 for Rocky Road dodging cars ANNOUNCEMENTS: 2/18/23 D2D 110K RELAY 3/11/23 10YR CHS ANNIVERSARY COT: Reminded that our health is a gift to be used to glorify God.
AO: _Castle Q: Big Worm PAX: Wannabe, Turncoat, grilz, Wham, Katniss, Turnpike, Escrow, Big Worm, Quaker, High Stick, T.O.Y, Special K FNGs: None COUNT: 12 WARMUP: arm circles, overhead claps, through the tunnel, SSH, merkins etc THE THANG: Castle Cross with sprints and increasing ladder of merkins and flutters and burpees and iron crosses MARY: …
AO: Amble Q: Biggie Smalls PAX: Biggie Smalls, BigTime, Dwight, Fallout (1st F), Lego, Mud Dawg ( 2nd F), Nails, Oscar, Full Monty, Woody, Love Bug, Seeker FNGs: None COUNT: 12 We ran the dang thang. Route above because I don’t know how to get it on here. Much love BunkBed!
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 10 Hip Rotations 90/90 10 T-Spine Rotationss 10 Pike to Plank 10 Slam Ball, Single Arm Chest Press (R&L) 10 Slam Ball Single Arm Overhead Press (R&L) 5 Slam Ball Box Squats THE THANG: Foundations – 4 Rounds 8 Goblet Squats …
AO: Valhalla Q: Baconator PAX: Fenway, Baconator FNGs: None COUNT: 2 WARMUP: John Wayne the parking lot and mosey to the Hill THE THANG: no hope hill Run 200m 10 burpees 10 LBC Run 200m 10 merkins 10 plank jacks Rinse and repeat for 35 minutes MARY: prayers for Fenway’s family ANNOUNCEMENTS: Charleston f3 event …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 60min THE THANG: Foundations – Tempo 2-0-2 on all but swings; 4 Rounds 8 Sutcase Deadlifts 8 Band/ Tubing High Rows 8 KB Pullovers REST 30 sec 8 SA KB Swings L 8 DB Ham Curks 8 SA KB Swings …