Fripp Run
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/me38hWDjYAb
Month: June 2023
Chipping away at my soul
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: SweetTart, CESS, Oscar, Quaker, Bucket Truck, Churchkey, Dog-Faced Gremlin, Insanity, Mud Dawg ( 2nd F) FNGs: None COUNT: 9 WARMUP: poor cadence calling from the Q THE THANG: Circuit of step-ups, LBCs, mountain climbers, pull ups 40/8, 30/6, 20/4, 10/2 10 minute DORA of choice of …
3 Stooges mosey
AO: Sandlot Q: Two Gloves PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: SSH x 27, imperial walker x 15, squats x 15, windmills x 15, little arm circles front and back x 15 THE THANG: mosey through Rainsboro loop with dealer choice pain stations with shoulders or legs plus core x15 …
Three’s Company
AO: Swampfox Q: Misfire PAX: Kilt, Sheets, Misfire FNGs: None COUNT: 3 WARMUP: parking lot lap mosey, LBAC forward and backward, raise the roof, and squats THE THANG: Slum Dog Squats (think Hustler merkins but with squats and calf raises) 1-10 and 4-40 Parking lot mosey lap Hustler Merkins 1-10 and 4-40 Parking lot mosey …
Bethel hills
AO: Hammer Q: Ratatouille PAX: Ratatouille, Wally, Collar, Zuba, Bindi FNGs: None COUNT: 5 WARMUP: Arm circles, roof raising, lateral arm raises, through the tunnel, Imperial Walkers – all IC 20 side straddle hops. THE THANG: Pax decided against a PT test and asked that it be a little harder. YHC decided on the same …
Speed Pyramid
Last time YHC led this workout, a hammy was pulled. Let’s try it again. Pole Dance’s 2.0 dominated us this AM. Conditions: High 60s The Thang: Disclaimer, BOM Warm up 1600m Speed Pyramid 400m at 5k speed, 200m recovery slow jog 800m at 5k speed, 400m recovery slow jog 1200m at 5k speed, 600m recovery …
Good Times
AO: Score Q: Lumen PAX: RayCharles, Sled, Crawlspace, OBC FNGs: None COUNT: 5 WARMUP: Included some hillbillies THE THANG: MARY: Jane Fondas ANNOUNCEMENTS: COT:
Medium humidity exuberance
AO: Raw Q: Betty Crocker PAX: Cheesesteak, Betty Crocker, Valdez, Gepetto, Lemmy, Goodspeed FNGs: None COUNT: 6 WARMUP: THE THANG: run MARY: ANNOUNCEMENTS: COT:
Sam $#@!. Different Monday
AO: -Rock Q: CESS PAX: Hawg, Leprechaun, CESS FNGs: None COUNT: 3 WARMUP: None. Get after it! THE THANG: 50 Merkins 50 squats Run to the bottom on Rockbridge Rd to the bridge. 25 merkins Run back up Rockbridge to the top of the parking lot. 25 BBSU. Rinse and repeat for 30 minutes. drop …
Roll it on over
AO: -Bunker Q: Jar Jar PAX: Bidet, Jar Jar FNGs: None COUNT: 2 Disclaimer WARMUP: Usuals THE THANG: Dealers Choice. 50s and Ab roller stations MARY: nah ANNOUNCEMENTS: Stuff upcoming COT: Follows God’s plan, not the worlds