AO: sandlot Q: Ruby PAX: Baby Seal, Backstop, Bayou, BunkBed, Coin Flip, Hasbro, Ruby FNGs: None COUNT: 7 WARMUP: IWs x 10 Abe vigodas x 5 SSHs x 23 HBs x10 TTHs x 5 LBACs x 23 OHPs, Seal claps x 23 combined Michel Phelps x 10 THE THANG: 3 rounds of the following: Pull …
AO: down_range Q: Churchkey PAX: Churchkey, Hitchhiker, Faceplant, Bartles&Jaymes FNGs: None COUNT: 4 WARMUP: intro THE THANG: a lot – my teammate (F3 Jacksonville) and I met the F3 RVA pax for a tour of Byrd Park ANNOUNCEMENTS: COT:
AO: ramble Q: 8 Mile PAX: Costanza, DriveBy, Bootleg, Hawg, Bailiff, Friar Tuck, Love Child, Bundy, Swingline, Cauliflower, BabyRuth, Stache, SweetTart, Garnish FNGs: None COUNT: 16 WARMUP: 10 minutes THE THANG: Fartlek 1,2,4,4,2,1 w/ equal parts rest ANNOUNCEMENTS: COT: don’t drink saltwater
AO: bladerunner Q: Snowden PAX: Gepetto, Lemmy, The Beast, Goodspeed, Full Metal Jacket, Valdez, Cheesesteak FNGs: None COUNT: 8 WARMUP: [null] THE THANG: Run all over Lemmy: 4K + 1K at the track Snowden: 2K + 1.4K + 1K at the track The Beast: something hard at the track I’m sure Valdez: 8.08 miles at …
AO: valhalla Q: Two Gloves PAX: Baconator, Fenway, Backstop FNGs: None COUNT: 4 Ruck and talk The Titus, Ten book 📕 ANNOUNCEMENTS: Praying for country friend’s family, and community .
AO: stumble Q: Easy Street PAX: TapeWorm, Serena FNGs: None COUNT: 3 WARMUP: Check for TW’s tiny flag and Route explanation THE THANG: www.strava.com/routes/3144405823738682754 ANNOUNCEMENTS: F3 Columbia 11 year 10/14 Nant’an Handoff, lots of races coming up from short to long COT: Unmentioned prayers out there, building each other up and encouraging to be better …
AO: amble Q: Nickelback PAX: Nickelback, Fallout (1st F), Lobstah, Nails, Double Rub, Woody, Biggie Smalls, Oscar, None FNGs: 1 None COUNT: 8 WARMUP: Stretching THE THANG: onthegomap.com/s/aa4obmn2 ANNOUNCEMENTS: 10/14 F3 11yr, Backpack donation for Dreher HS (Woody) COT:Nickelback
AO: 0500otb Q: Boomhauer PAX: Boomhauer, Fallout (1st F), Lobstah FNGs: None COUNT: 3 WARMUP: Lobstah mowing the grass and running late THE THANG: 5.1 mile route ANNOUNCEMENTS: Slack COT:
AO: iron_yard Q: Teddy PAX: Pondo, Silver Bullet, Ash (COMZ) FNGs: None COUNT: 4 Kettlebells
YHC did not have a planned Q until his good buddy, Cheers, texted and asked for the weinke. Cheers, if you know him, does the planned workout on his own when he cannot post at the Shank. This is accountability at its finest. He was informed the workout would include 1,000 burpees and 3 miles …