AO: Sawmill Q: Frodo PAX: Rudder, Flapper, Goodspeed, Frodo FNGs: None COUNT: 4 WARMUP: SSHs, TTT, IWs, HBs, windmills, merkins, stretches while rudder got the flag out, squats THE THANG: mosey to the snack shack, say hey to our homeless friend, pivot to the playground for a tabata workout. 4 sets of 5 rounds. 1 …
AO: Score Q: Prenup PAX: Prenup, RayCharles, Lumen, Ripcord FNGs: None COUNT: 4 WARMUP: yep THE THANG: Logo Loop w exercises : COT: prenup prayed us out
AO: Hammer Q: Bindi PAX: Bindi, McNugget, Ratatouille FNGs: None COUNT: 3 WARMUP: ssh ic x20, imperial walkers ic x15, Frankenstein ic x15, thru the tunnel ic x15, sitting toe touch, sitting groin stretch,lower back stretch. THE THANG: 2 miles with stops along the way. Burpees x 20, hand release merkins x10, squats x 15, …
AO: Sandlot Q: Two Gloves PAX: Fenway, Coin Flip, Runt, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: take a lap around building, SSH x 40, IW x 15, squats x 15, merkins x 15, big boys x 15, heels to heaven x 15, windmills x 15, LAC’s forward, back, and overhead press. THE THANG: …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 500 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Phil. 2:1-11
AO: Amble Q: SweetTart PAX: Quaker, Betamax, Oscar, Nails, Woody, improv, OBC, SweetTart FNGs: None COUNT: 8 WARMUP: Discuss the route, Amblers will modify as needed. Wear your reflectors. route has several segments to segment if the pax are interested in segmenting THE THANG: www.strava.com/routes/3113549341201763784 — F3 Amble 7/12/23 MARY: is from the other run …
AO: -Bunker Q: Jar Jar, Bidet PAX: Jar Jar, Bidet FNGs: None COUNT: 2 Meatloaf fartsacked his own VQ. Taking suggestions for corrective action. WARMUP: usual THE THANG: Mosey w painstations, explore the hood ANNOUNCEMENTS: All the upcoming stuff COT: Serving others instead of self
AO: Stumble Q: Easy Street PAX: Ash, TapeWorm, Ziffel, HolyPoker, Rokeep FNGs: None COUNT: 6 WARMUP: Route explanation and lackadaisical stretching THE THANG: www.strava.com/routes/3113988896229925320 MARY: ANNOUNCEMENTS: Anniversary for Thunder, Stumble, and F3 Columbia fast approaching. COT: LA Gear’s M, Lovechild and Syd
AO: _Castle Q: Escrow PAX: Billy Bob, Escrow, Fergie, grilz, High Stick, Kamikaze, Katniss, Lamb Chop, McLovin, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 14 WARMUP: SSH,TTT,etc THE THANG: lava ball run, frisbee golf, lit cone suicides, etc, MARY: done in workout ANNOUNCEMENTS: prayers for Sydney COT:Lords prayer
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 700 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12