AO: Rogue Q: clickbait PAX: BabyRuth, Bemis, Cauliflower, clickbait, Easy Street, Friar Tuck, noonan, Recount, Selfie, TapeWorm, Shocker FNGs: None COUNT: 11 WARMUP: S & BS THE THANG: ccw then cw Pelham loop MARY: ANNOUNCEMENTS: run vergence tomorrow COT:
AO: Down_Range Q: Biggie Smalls PAX: Biggie Smalls, Knock-Off, Handlebar, Blind Date, Foamer, Columbo, Dropped Call FNGs: None COUNT: 7 WARMUP: THE THANG: we done run good. Lots of shaky legs from D2D MARY: ANNOUNCEMENTS: COT:
AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Hasbro, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: SSHs x 15, 3 burpees Tths x 15, 3 burpees IWs x 15, 3 burpees Abe Vigodas x 15, 3 burpees Squats x 15, 3 burpees LBACs – forward, backwards x 10 each OHP x 10, Arm …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Block 1 (45:15 x 4 – Figure 8 Run – Bear Crawl DB Drag Block 2 (45:15 x 4) – Jump Rope – Ladder Drills – Side Plank Shoulder Taps Block 3 (45:15 x 2) – Assault Bike – …
AO: -Bunker Q: Fallout (1st F) PAX: Jar Jar, Birthday Suit, Fallout (1st F), Bidet, Shart, Sparklefarts FNGs: None COUNT: 6 WARMUP: SSH, Imperial Walkers, Thru-the-tunnel, squats SSH, LBACs forward and reverse, overhead press, merkins THE THANG: Grab the blocks, cusack to the parking lot Bench, block hammers, goblet squat, curls, press, triceps extensions Blocks …
AO: Amble Q: Woody PAX: Serena, BunkBed, robber, Oscar, Schweddy, Trademark, Backstop, improv FNGs: None COUNT: 9 Great work by the attendees hitting the hills of the long overdue AOC route! Some moseyed, some did 3+ miles, others 4+, and Serena represented with the full 5. All complained of the hills. Come out Friday and …
AO: Battle Q: Adrian PAX: Adrian, Ronda, Swingline, Spot FNGs: None COUNT: 4 WARMUP: THE THANG: Ask the Q MARY: ANNOUNCEMENTS: COT:
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves, Fenway FNGs: None COUNT: 3 WARMUP: ssh,through the tunnel,arm flutters,though the roof,plank stretch,hillbillies,squat stretch jump, imperial walkers,run around entire church THE THANG: 20 incline and decline merkins, 20 jump squats, 20 kettlebell swins, 10 two leg mountain climber, 20 burpees, 10 iron cross,10 skull crusher, 10 reverse …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 10 Minute Interval Run (60:25) 20sec Mobility MC w/Sky Reach 10 Walking Lunges 10 Dead Bugs 10 Banded Good Mornings THE THANG: Foundations – 4 Rounds 6 – Curtsy Lunges R (28kg) 6 – Dead Stop KB Deadlifts (44kg) 6 – …
AO: Ramble Q: Huffy PAX: Tube Socks, Churchkey, Huffy, Costanza, Stache, Friar Tuck, BabyRuth, Cauliflower FNGs: None COUNT: 9 Warmup: Discuss rodent and insect infestation and how to resolve it in humane and inhumane ways. The Thang: www.strava.com/routes/3063246602715926372 COT: Prayers for all of our marathoners, hopefully they don’t all just give up a week out …