AO: -Bunker Q: Jar Jar PAX: Jar Jar, Bidet, Ronaldo FNGs: 2 Bidet, Ronaldo COUNT: 3 Disclaimer Identical workout to the previous week in Pensacola. Burpee Broadjump, Bear/Crab Suicides, Run, Welsh Dragon, Killer B’s, 100 Abs, other Mary. Devo: Gratitude Announcements: Drew Barr Memorial run on Monday, Bunker will converge there.
AO: -Wall Q: Friar Tuck PAX: Cauliflower, Turtle, Lego FNGs: None COUNT: 4 WARMUP: old man noises THE THANG: 9.5 mi fun run, followed by bear, beer, and smoked gouda MARY: pray for us ANNOUNCEMENTS: steel hands tomorrow at 1pm COT: Benedic Domine, nos et haec tua dona…
AO: Down_Range Q: SweetTart PAX: SweetTart, Plague Doctor FNGs: None COUNT: 2 WARMUP: Sweettart pre ran a 5k that’s enough right? THE THANG: Running at least 8 we’ll see what happens after that. Route ended up being a bit over 10. MARY: Was at the Dunkin. ANNOUNCEMENTS: It’s raining. COT: –
AO: Battle Q: Hawg PAX: Spot FNGs: None COUNT: 2 WARMUP: IC 25 SSH 10 IW 15 TTT THE THANG: MURPH 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run ANNOUNCEMENTS: COT: We need each other. Never go it alone.
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: Ran 1 mile/250 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
AO: Sandlot Q: Runt PAX: Ruby FNGs: None COUNT: 2 WARMUP: SSH, TTT, HBs, LBACs, Squats THE THANG 1 Murder bunnies, man makers, red rum bunnies, deconstructed chicago sit ups 3 rounds THANG 2 Tabata We are not worthies Gorilla shuffles Colt 45s Star crunches THANG 3 Murder bunnies, man maker variations, red rum bunnies, …
AO: Sawmill Q: HighChair PAX: Cottontail, Frodo, Shuttlecock, Valdez, Gepetto, Betty Crocker, Goodspeed, Cheesesteak, Lemmy, HighChair FNGs: None COUNT: 10 WARMUP: the usual stuff THE THANG: tire flips, walking lunges, burpees MARY: 10 minutes of it ANNOUNCEMENTS: none COT:
AO: Kudzu Q: Gepetto PAX: Lemmy, Full Metal Jacket, The Beast, Goodspeed, Shuttlecock, Valdez, Gepetto FNGs: None COUNT: 7 WARMUP: not today THE THANG: ruck 4 miles, run 6 miles, or run 8 miles MARY: she wasn’t here ANNOUNCEMENTS: Sawmill 50k and PR day approaching fast, sign up and do something hard! COT: yes
AO: Ramble_Lunch Q: Friar Tuck PAX: Churchkey, Bootleg, Iceman FNGs: None COUNT: 4 WARMUP: baby poop stories THE THANG: hearty conversation and genuine fellowship MARY: Pray for us! ANNOUNCEMENTS: Bootleg’s welcome anytime, even if he doesn’t run with us COT: Benedic, Domine, nos et haec tua dona quae de tua largitate sumus sumpturi. Per Christum …
AO: Scramble Q: Sketch PAX: Collar, Gaston, Tarek, Wally FNGs: None COUNT: 5 WARMUP: THE THANG: strava.app.link/mo08DI7FZyb MARY: ANNOUNCEMENTS: coffee prices are ridiculous and Gov McMaster still says “yes sir and no sir” to Gaston COT: prayers for Duckie and his family during this difficult time F3 family day this Sunday at Steelhands from 1-3