We learned 2 things during our warm-up mile mosey: 1) It’s Dominion’s 5-Year Annie, 2) the stadium gate was open. Naturally, we took advantage of both by celebrating both occasions. Great time as always with men of The Bounty. No Hoist Bucks awarded this AM for some reason. Conditions: 70 degrees, humid, light mist The …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 4 rounds 3 pullups 50 merkins .5 miles treadmill MARY: n one ANNOUNCEMENTS: COT:
AO: Valhalla Q: The Beast PAX: Swingline, Fenway, Malibu FNGs: None COUNT: 4 WARMUP: The usual suspects THE THANG: Block work, burpees and abs MARY: During the workout ANNOUNCEMENTS: Mt Mitchell COT: prayers for Swinglines mom and co worker, fenways granddaughter, and Malibu’s calling to the mission field
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: x 3 5 Ring Y’s 10 Resistance Band Face Pulls 5 Inch Worm Plank Extensions 10 Band Hip Extension each leg 10 Slam Ball Good Mornings THE THANG: Foundations x 4 Rounds 12 SA KB Deadlift 20 Band Lat Pulldowns 12 Reverse Bicep Curls …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Lower back stretches THE THANG: 500 Merkins in 25:21 MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
AO: Raw Q: Snowden PAX: Gepetto, Lemmy, Snowden, Snowflake, Goodspeed, Cheesesteak, Betty Crocker FNGs: None COUNT: 7 WARMUP: Run to AO, or get to AO and run THE THANG: ultra 4 mile classic. guest appearance from @snowflake COT: Prayers for Chris McDonald’s family and friends and my friend Aileen’s cancer treatment.
AO: Ramble Q: Turtle PAX: Easy Street, Bailiff, Bundy, Costanza, Huffy, Love Child, Friar Tuck, Garnish, Ronda, SweetTart, Turtle FNGs: None COUNT: 11 WARMUP: Nope, it was plenty warm outside already THE THANG: Run up and down every hill between AO & 5points. Almost 400 ft in under 4 miles. ANNOUNCEMENTS: family day at steel …
AO: Scramble Q: Flo PAX: Tarek, BooBoo, Collar, Gaston, Flo FNGs: None COUNT: 5 Michelle 5k then left on Trenholm, Rt on Clemson, Rt on Coker. 4 miles.
AO: _Bull Q: Prodigal PAX: Prodigal, BunkBed, TapeWorm, Ziffel, Pajanimal FNGs: None COUNT: 5 WARMUP: Was warm enough. 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 …
AO: _Castle Q: Special K PAX: Special K, Wannabe, Burgundy, grilz, Wham, Lamb Chop, Turnpike, Kamikaze, Quaker FNGs: None COUNT: 9 WARMUP: SSH, Through the Tunnel, Stretching, collect Bricks THE THANG: Running with bricks to Guard Shack with 7 stops for 15 Merkins – 20 Squats – 25 curls. Round 2 same route with 10 …