AO: ramble Q: DriveBy PAX: DriveBy, 8 Mile, Cauliflower, BabyRuth (AOQ TheWall), Turtle, Friar Tuck, Stache, Garnish FNGs: None COUNT: 8 WARMUP: Show Up THE THANG: Run (see the route) ANNOUNCEMENTS: Check Slack COT: Pray for peace for this fractured world.
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 4 minute walk and talk THE THANG: 35 minute AMRAP: interval run/walk 200m 10 ct merkins and big boys each round ANNOUNCEMENTS: COT:
AO: the_castle Q: Fergie PAX: Turnpike, Wham, Rubber, Billy Bob, Buc-ee, grilz, Kamikaze, Katniss, McLovin, TOY, Wannabe, Turncoat, Gomer, Mimoca FNGs: 1 Mimoca COUNT: 15 WARMUP: SSH, TTT, Arm Circles, over head claps THE THANG: 8 exercises 16 each exercise (upper body, lower body, core), run to top of liberal hill, 16 iron crosses, back …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 1000 Merkins ANNOUNCEMENTS: Nope COT:Psalm 105:4
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 3 rounds 5 pull ups 40, 30, 30 reps bench press with 30 lb dumbells 10 reps negative resistance curls with 25 lb dumbells 10 reps negative resistance military press 25 lb dumbells 10 reps front shoulder raise with …
AO: iron_yard Q: Silver Bullet PAX: Teddy FNGs: None COUNT: 2 Kettlebells!
AO: sawmill Q: Full Metal Jacket PAX: Cheesesteak, Cottontail, Flapper, Full Metal Jacket, Rudder, Snowden, Valdez FNGs: None COUNT: 7 WARMUP: Sort of THE THANG: 3 Pax at Columbia F3 11 yr anniversary & Nantan transition from Cess to SweetTart; 4 pax running in various events/workouts in AM ANNOUNCEMENTS: several events coming in Oct/Nov COT:Prayers …
AO: dawnstrike Q: Fallout (1st F) PAX: Snowflake, Quaker, BunkBed, Billy Bob, Fallout (1st F), Rudder, Betamax, Ash, Backstop, DeadStick, VHS FNGs: None COUNT: 11 WARMUP: Work with BunkBed and Billy Bob to get the coupons ready, move to Statehouse THE THANG: Take off to coupons, pick them up, decide against them, pick up slosh …
AO: brickpile Q: SweetTart , Fallout, CESS PAX: CESS, 8 Mile, Hawg, Betamax, Silver Bullet, Cheesy, Double Rub, Oscar, Judge Judy, Quaker, Silent Bob, Tommy Boy, Fallout, Nails, Pinkman, heehaw, Chewy, TomTom, Windmill, Phlegm, Ronda, Bindi, BunkBed, Poutine, Bucket Truck, Full Metal Jacket, Flapper, Rudder (WeaselShaker), Bayou, Ruby, Runt, Broke Down, Love Child, Tube Socks, …
AO: ramble_lunch Q: Bundy PAX: Friar Tuck, Churchkey, Ronda, BabyRuth FNGs: None COUNT: 5 WARMUP: political discourse and wage theft THE THANG: Dig in and take some sips ANNOUNCEMENTS: look for Ramble finger prints COT:Amen