AO: Scramble Q: Flo PAX: Ratatouille, Sketch, Furlough, Detour, McNugget, Flo, Kitty, Tarek, Billy Bob, Collar, McLovin, Leprechaun, Stilts, Boucher FNGs: None COUNT: 14 We finished strong for Syd! Prayers to Love Child, Sydney and family.
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – John Wayne – 5 min THE THANG: 35 Min Stairstepper HILT 35 Min Elliptical HILT 4×8 Push/Pull Training – Bench Press – Incline Press – Decline Press – Chest Press – Inverted Chest Press – Shoulder Press – Cable Chest Squeeze Press – …
AO: Amble Q: Betamax PAX: Schweddy, Woody, Quaker, Nails, BunkBed, Double Rub, Fallout (1st F), Bucket Truck, improv, Oscar, Snickers FNGs: None COUNT: 12 WARMUP: No thanks THE THANG: Run out…run back MARY: Nah ANNOUNCEMENTS: COT: Be a better person
AO: Ramble_Lunch Q: SweetTart PAX: Kitty, Ronda, Churchkey, Winston, BabyRuth, Tube Socks, SweetTart, Creeper, Metronome FNGs: None COUNT: 9 WARMUP: Is this an IPA? Do you clean your lines? THE THANG: Beer, Food, Fellowship MARY: Bonus beer ANNOUNCEMENTS: see slack
AO: _Castle Q: DoubleDown PAX: Katniss, Wannabe, Turnpike, Escrow, DoubleDown, Turncoat FNGs: None COUNT: 6 WARMUP: sufficiently warmed THE THANG: solid pool workout was done MARY: quite contrary ANNOUNCEMENTS: check slack announcements
AO: Prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 2 minute John Wayne THE THANG: 1 mile intervals, 2x 1/2 mile run, 2minute interval cool down MARY: ANNOUNCEMENTS: crazy train end of the month COT:coffeeteria
YHC is trying to get 10 Murphs and 100 run miles in this month, so we didn’t do any bear crawls, much to the dismay of the PAX. Bear crawls were on the menu though, we just didn’t have time. Several PAX are out of town or traveling to other AO’s, some are still injured, …
YHC has been struggling to make it to F3 over the past couple months. Work keeps getting in the way. With the short holiday week and me being in town, I figured I’d grab a Q while I had a chance. Intro, disclaimer, no FNGs, prayer Mosey to the front parking lot for some warmup …
AO: Hammer Q: Ratatouille PAX: Big Worm, Collar, Zuba, Ratatouille FNGs: None COUNT: 4 WARMUP: SSH, IW, TTT, 5 merkins, LBAC – front and back THE THANG: After retrieving a block: Set up with middle speed bump as starting line- Merkins and Curls Run to far end speed bump Squats and SSH Run to middle …
AO: Rogue Q: clickbait PAX: Friar Tuck, Swingline, capgun, Cauliflower, BabyRuth, Bemis, Prodigal, Billboard FNGs: None COUNT: 9 WARMUP: Capgun and stretched THE THANG: fast flat 4 miler through part of old woodlands ANNOUNCEMENTS: many dates coming up but most important for now is ROGUE 5 YEAR ANNIVERSARY JULY 11th COT: Prayers for Patrick (Capgun’s …