Month: March 2023

5k Friday #?

AO: Prowl Q: Baconator PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: 2 minute interval for 36 minutes MARY: ANNOUNCEMENTS: COT: prayers for Andy and Kathy (cancer)

Stumble Runvergence – NOT the Lazy Sperm

AO: Stumble Q: Silent Bob PAX: Silent Bob, Fallout (1st F), McNugget, Teddy, Silver Bullet, Swingline, clickbait, Wally, Jar Jar, Bundy, Mud Dawg ( 2nd F), Betamax, DriveBy, Cauliflower, Bailiff, Turtle, Winston, Friar Tuck, Churchkey, Kenny G, SweetTart, Nails, Pondo, Zima, Trademark, Oscar, Huffy, Pipeline, Costanza, TomTom, BabyRuth, Ziffel, BunkBed, Prodigal, Flo, Tarek, Ronda, LA …

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AO: Valhalla Q: Baconator PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 3 WARMUP: SSH, imperial walker, TTT, LBAC; mosey around the parking lot THE THANG: Grab a coupon, “Fran” – 21-15-9 rep count RD 1: RDL and shoulder press, Bernie sanders 20 yds Mary back. Rinse and repeat 15 reps-9 reps Rd 2: deadlift …

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Ruby Q

AO: Sandlot Q: Ruby PAX: Coin Flip, Fenway, Hasbro, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x20, IWs x 20, TTHs x 20, Hillbillies x 20, Abe Vigodas x 20, LBACs forward x 10, backwards x 10, arm flutters x 10, Michael Phelps x 10 THE THANG: Simple stuff – 5 rounds, 20 …

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Sawmill Strong

AO: Sawmill Q: The Beast PAX: The Beast, Lemmy, Snowden, Rudder, Goodspeed, Flapper, Full Metal Jacket FNGs: None COUNT: 7 WARMUP: SSH, Little baby arm circles, TTT, Finkle swings THE THANG: Merkins, Abs, leg exercises. Rinse and Repeat for 3 rounds then go for a short walk around the parking lot. MARY: During the beatdown …

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Rovet Welcome Tour

AO: Score Q: Eric Gluse PAX: Charley (f3Pele), Eric Gluse, Lumen, Ripcord, Sled, Mud Dawg ( 2nd F) FNGs: None COUNT: 7 WARMUP- Score – Slow and deliberate’ Dreher Block by Block Tour Runvergance – Woodhill Friday 5:30

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