Another Lonely Monday
AO: -Rock Q: Hawg PAX: Hawg FNGs: None COUNT: 1 WARMUP: Run to AO THE THANG: Rocky Road ANNOUNCEMENTS: COT: Thankful for God’s breath in my lungs! May He be glorified!
Month: April 2023
Brisk, Breezy Bull Ride
AO: _Bull Q: Prodigal PAX: Pipeline, Prodigal, Silent Bob, TapeWorm FNGs: None COUNT: 4 WARMUP: OYO 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. Climb to the top …
Deka Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 35 Minute Elliptical 50 Cal Assault Bike Functional Warmup (20:10 x 3) Elbow Plank w/ Arm Abductions Reverse Lunge Rotations Mosey Run Slow Banded Shuffle Small Ankle Hops THE THANG: Block 1 – 40:20 x 5 Elbow Plank Breakdancers Rower Ladder Runs – 2 …
Turncoat’s medicine ball madness!
AO: _Castle Q: Turncoat PAX: Burgundy, Turncoat, High Stick, Quaker, Kamikaze, Wannabe, Escrow FNGs: None COUNT: 7 WARMUP: SSH, arm stretch, calf stretch, leg stretching, etc THE THANG: medicine ball group Dora’s with exercises of through the leg lunge, squats, curl/press/ tri, etc followed by circle of pass and catch, chest toss and run, etc, …
The Heathwood Star
AO: Amble Q: Laces Out PAX: Recyclops, Oscar, Love Bug, Nails, QSignups, None FNGs: None COUNT: 5 New route with multiple optional distances up to about 5 1/2 miles Perfect running temps. You really should have been there
Indy Hotel work
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 10 rounds 10 SSH 5 Mercans MARY: 10 LBC’s 10 iron crosses 10 Flutter Kicks 10 box cutters 20 lunge walks 10 curls 10 military press 30 lb dumbells, 25, 20, 15, 10, 5 10 rounds 20 SSH 10 …
Rain and Gloom
AO: Battle Q: Spot PAX: Spot, CESS, Big Worm FNGs: None COUNT: 3 WARMUP: CESS 10 SSH/5 Burpees x 5 Tempo Merkins x10 Tempo Squats x 10 Tempo Curls x 10 Reverse Tempo Curls x 10 Merkin/Mountain climber/sprint/mosey increasing by 1 each x 10 THE THANG Hustler Manmakers (1 merkin x 2 curls 2 presses) …
The Wall owns these streets
AO: -Wall Q: SweetTart PAX: Mud Dawg ( 2nd F), Kitty, Bailiff, Churchkey, clickbait, Friar Tuck, SweetTart FNGs: None COUNT: 7 WARMUP: complain about the rain and cold. bailiff helped setup the tent THE THANG: ~10 miles around Columbia including a hill or two and overlapping the Gov Cup route once or twice. MARY: Thanks …
Crazy 8’s
AO: Sandlot Q: Runt PAX: Two Gloves, Coin Flip, Ruby, Bayou, Broke Down, Amchorman FNGs: None COUNT: 7 WARMUP: SSH, TTT, HBs, LBACs BUY IN calf raises THANG 1 8 high knee burpees – 200 meter run 8 Michael Phelp burpees, 16 plank extension merkins – 200 meter run 8 plank jack burpees, 16 Mike …
Holy Saturday DawnStrike
AO: Dawnstrike FNGs: None COUNT: 8 CONDITIONS: Gloomy, rainy, icky, etc. An appropriate day for a Q in remembrance of the day of waiting for the resurrection of Jesus. WARMUP: Run to grab big blocks from block pile and return to the awning with blocks. The Motivator X7 IC TTT X12 IC Windmill X12 IC …