AO: _Bull Q: Prodigal PAX: Prodigal, TapeWorm, Ziffel FNGs: None COUNT: 3 WARMUP: For some. 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 and …
AO: Scramble Q: Tarek PAX: Collar, Gaston, Sketch, Peppa – Gaston’s son FNGs: 1 Peppa – Gaston’s son COUNT: 5 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: F3 Columbia tshirt order deadline is this Friday COT:
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: x 3 Rounds 10 Band Over and Back 10 Band Pull Apart 10 Squat Air Presses 10 Leg Swings Each 10 Weighted Flutter Kicks THE THANG: Foundations x 3 Rounds 12 KB Bent Over Rows 12 Band Pull Downs 12 Staggered Weighted Squats 12 …
AO: -Rock Q: BunkBed PAX: Hawg, Billy Bob, McLovin FNGs: None COUNT: 4 WARMUP: Hawg ran to AO and BunkBed got in one lap of The Rocky Road THE THANG: www.strava.com/activities/9250424794 Rocky Road down Rockbridge, L on Eastshore to Sandwood and back up. Rinse and Repeat The Rock: 50 Squats and 50 Merkins at the …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 pull ups all sets of curls, rows, lunges, and dead lifts with 25 lb dumbells 20 Hammer curls (10 each arm) 20 rows on the bench (10 each arm) x 2 rounds 5 pull ups 20 curls (10 …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not really THE THANG: 2400 Merkins (0330-0628) MARY: Nope ANNOUNCEMENTS: Nope COT:1 Cor. 2:9
AO: -Wall Q: Winston PAX: Love Child, DriveBy, Turtle, Friar Tuck, Bo-rat, Mud Dawg ( 2nd F), Churchkey, Cauliflower, Hawg, Winston, Lego, @keystone FNGs: None COUNT: 12 WARMUP: Run from start to the Melrose Heights needles. THE THANG: Gottta love the hills! Combo of the needles, Adger hill, & Devereaux climb to Brennon Elementary. …
Intro to Saturday hills and alcohol-induced confessionsRead More »
AO: Sandlot Q: Bayou PAX: Fenway, Two Doses, The Beast, Ruby, Bayou, None , Quincy Adams (Mr. President) FNGs: 1 Quincy Adams (Mr. President) COUNT: 6 WARMUP: Suicide “55” – 10-9-8-7-6-5-4-3-2-1 SSH IC Merkins Big Boys Burpees Suicide THE THANG: 2 Rounds 30 Reverse Lunges 20 Box Step-Ups 20 Med Ball Situp & Throw …
AO: Sawmill Q: Gepetto PAX: Gepetto, Lemmy, Full Metal Jacket, Cottontail FNGs: None COUNT: 4 No Q lined up so everyone did there own thing. YHC 15 Miles Lemmey Track Work Full Metal Jacket 1900 Merkins Cottontail 10 Stop Curcit Through Blythewood
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk for about 12 minutes to get the blood moving and finally get my mind right to actually exercise. It wasn’t easy. This wasn’t part of the workout. it was more about motivating myself to actually do something. THE THANG: Hop on a beach …