AO: merkin-challenge Q: F3 Columbia PAX: Fallout, Lobstah, BunkBed, Oscar, Quaker, Snowflake, McNugget, Ratatouille, Tube Socks, SweetTart, Lego, Bemis, Rudder (WeaselShaker), Full Metal Jacket, Bush, Fountainhead, Insanity, Phlegm, CESS, Spot, Billy Bob, Silent Bob, Ash (COMZ), Jar Jar, Teddy, Silver Bullet, Kenny G, heehaw, Pipeline, Pondo FNGs: None COUNT: 30 :clap::clap::clap: TCLAPS to the HIM …
AO: scramble Q: Kitty PAX: Turtle, Swingline, BunkBed, Huffy, BooBoo, Tarek, DriveBy, Bundy, Ratatouille, SweetTart, Pinkman, Laces Out, Churchkey, Hawg, BabyRuth(AOQ TheWall), LA Gear, Stache, CESS, Sketch, Collar, Detour, Love Child, Billy Bob, Fallout, Frogger, Oscar, Lobstah, Bunch, Furlough, Woody, Gaston, Goose Fire, Pele FNGs: None COUNT: 34 WARMUP: THE THANG: 3.1 Miles Forest-Falcon-Beltline-Buchanan-Converse-Chicora-Trenholm :alert: …
AO: kudzu Q: Gepetto PAX: Cottontail, Full Metal Jacket, Snowden (Weasel Supporter), Rudder (WeaselShaker), Bush, Valdez FNGs: None COUNT: 7 WARMUP: minimal THE THANG: ruck, run, and merkins :alert: ANNOUNCEMENTS :alert: : none COT: prayers to all that are traveling in the coming days
AO: ramble_lunch Q: Bundy PAX: Mud Dawg, BunkBed, BabyRuth(AOQ TheWall) FNGs: None COUNT: 4 WARMUP: drool over the Italian pizza dip and little buttery season crush thingys THE THANG: Mow down a Barnyard and Buffalo Pizza and some cold drinks. :alert: ANNOUNCEMENTS :alert: : not sure. That’s not BunkBed job any more. COT: Amen
AO: the_castle Q: Turnpike PAX: Special K, Turncoat, TOY, Wham, Hazmat (F3 Huntsville), Fergie, Kamikaze, Turnpike, Wiki, Spurrier FNGs: 1 Spurrier COUNT: 10 WARMUP: SSH, LBAC, Stretching THE THANG: Select block and JumpRope JR – 25 clicks and head to KG for more clicks and block work. Head to top of liberal hill for more …
Weather was excellent, 60ish and dry. After a couple weeks chasing the Gauntlet followed by a week of travel and other conflicts, this was the first two post week for me at TurningPoint in nearly a month. Tuesday was me and AOQ ET. At 5 am this morning it was ET and I again the …
There are a few infamous songs in the fitness community with repetitive lyrics. Thunderstruck and Roxanne came to mind are absolutely terrible. YHC did a little searching on the internets and found a few more and prescribed some exercises to them. The Sturgill Simpson song doesn’t have a repetitive lyric…I just like and decided to …
AO: rogue Q: SweetTart PAX: clickbait, Bemis, Cauliflower, Swingline, SlideWhistle, LA Gear, BabyRuth(AOQ TheWall) FNGs: None COUNT: 8 WARMUP: Groaning as you get out of the car. THE THANG: To the Sweat It Out 5k route, do the route, return back to the AO. www.strava.com/routes/3231004969737851814 :alert: ANNOUNCEMENTS :alert: : Watch Slack for upcoming updates. COT: …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Bush, Flapper, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Rudder Classic Warma-Rama. THE THANG:A pax (Flapper) threw a blinky light about 30 feet. (I hope that not as far as he could), assigned a combination of weight plates, and carried them to the light and back …
AO: woodshed Q: capgun PAX: capgun, Silent Bob, Teddy, Side Salad, Silver Bullet FNGs: None COUNT: 5 WARMUP: mosey down to the circle on olde knight for warm o Rama THE THANG: 250 Merkins in all variations and introduction of new workout equipment aka the bike rack, bleachers, and climbing thing :alert: ANNOUNCEMENTS :alert: : …
AO: sandlot Q: Running Rebel PAX: Two Gloves, Ruby, Fenway, Coin Flip, Bayou, Runt, Running Rebel FNGs: None COUNT: 7 WARMUP: the normal THE THANG:10 rounds of 10 burpee variations with 20 count other body part and 30 count of core variation :alert: ANNOUNCEMENTS :alert: : Westwood HS Saturday COT:
AO: sandlot Q: Running Rebel PAX: Two Gloves, Ruby, Fenway, Coin Flip, Bayou, Runt, Running Rebel FNGs: None COUNT: 7 WARMUP: the normal THE THANG:10 rounds of 10 burpee variations with 20 count other body part and 30 count of core variation :alert: ANNOUNCEMENTS :alert: : Westwood HS Saturday COT: Let go and Let God
AO: swampfox Q: Kitty PAX: Fountainhead, Collar, Bindi, McNugget, Sheets, Ratatouille, Billy Bob, Leprechaun, Kilt, Polo FNGs: None COUNT: 11 WARMUP: 5 Burpees then 5 more THE THANG: Run to Memorial Park and warm up Break into 2 groups and do various exercises in and around park Run back to Trenholm Plaza with merkin stops …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: No Sir! THE THANG: Merkins – 1010 throughout the day :alert: ANNOUNCEMENTS :alert: : God is good! COT: James 1:12
AO: ramble Q: Tube Socks PAX: SweetTart, Love Child, Bundy, Churchkey, Frogger, Garnish, Huffy, Paper Boo, Turtle, Windy, Stache, Bunch FNGs: None COUNT: 13 WARMUP: route review THE THANG: connect.garmin.com/modern/course/273980598 :alert: ANNOUNCEMENTS :alert: : see slack COT: auctioneer style Lord’s Prayer
AO: bladerunner Q: Gepetto PAX: Bush, Lemmy, Valdez FNGs: None COUNT: 4 WARMUP: Parking lot warm up! THE THANG: Track day for most. Work was done by all. :alert: ANNOUNCEMENTS :alert: : Guardians of the Night 5k 8 weeks out. COT: yes
AO: the_castle Q: Lamb Chop PAX: Hazmat (F3 Huntsville), Kamikaze, Fergie, Escrow, Lamb Chop, Turncoat, Wannabe, Wham, Wiki FNGs: None COUNT: 9 WARMUP: Light stretching – collect Medicine Ball “MB” and drop at Castle moat THE THANG: Head to KG drive for 10-10-10 Merkins, LBC’s, Squats at streets while running to Guard Shack and back. …
AO: stumble Q: Pipeline PAX: TapeWorm, Ash (COMZ), capgun, Ziffel, Serena, HolyPoker, Kenny G, Jar Jar, Prodigal, Pipeline FNGs: None COUNT: 10 YHC celebrated his 10th F3 anniversary with a 10K and a little art project. Did not plan for it, but 10 pax showed up. Somewhere in the bowels of WordPress is the backblast …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope! THE THANG: Merkins: tel:30-20-30-20 x 4 = 400 :alert: ANNOUNCEMENTS :alert: : Nothin’ beats Family!! :blush: COT: Isaiah 41:10
AO: 0500_club Q: BunkBed PAX: Fallout, Quaker, SlideWhistle, SweetTart FNGs: None COUNT: 5 WARMUP: SweetTart runs over from ramble THE THANG: www.strava.com/activities/11523238217 YHC came up with a route to get maximum Street Ferret Cred this AM while trying to not make it too sketchy, but alas this is one of YHC’s route so no promises. …
AO: scramble Q: Easy Street PAX: Gaston, Collar, BooBoo, Furlough, Hawg, Kitty, Tarek, Easy Street FNGs: None COUNT: 8 WARMUP: Route explanation and stretching THE THANG:https://strava.app.link/ZFe5EKxk0Jb :alert: ANNOUNCEMENTS :alert: : Scramble AOQ Handoff 5/31 COT: Kitty’s father, Amen
AO: the-bunker Q: MEATLOAF PAX: Jar Jar, Bidet, Ronaldo FNGs: None COUNT: 4 WARMUP: late entry. We did stuff THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance This was YHC’s first Q since coming off injured reserve from eye surgery. There was a lot of rust to shake off. The workout went something like this: Warmup Indian run lap around the parking lot and stopped in the corner for …
Tuesday was a humid day at the Shank (and every other AO in the Midlands). Good golly, was it sticky. SL was no fun but was a necessary task for the day. 5 dudes were fast, YHC was not. Upon completion of said SL, YHC asked the pax if they preferred blocks or not for …
AO: sawmill Q: Bush PAX: Rudder (WeaselShaker), Flapper, Gepetto FNGs: None COUNT: 4 WARMUP: LBAC’s, Imperial walkers, hillbillies, side straddle hop THE THANG: Ladder style count, start at one rep of Merkin, squat, and big boy, followed by a lap around tennis court. Repeat all the way to 10 and back down. Finish with Mary. …
AO: thunder Q: Fallout PAX: Ronda, Bucket Truck, Insanity, CESS, Spot, Jabberwocky, Fallout FNGs: None COUNT: 7 WARMUP: THE THANG: SSH, 30 IC Imperial walkers, 20 IC 25 merkins SSH, 20 IC LBAC, 15 IC 25 merkins SSH, 10 IC Thru the Tunnel, 10 IC 10 burpees Lap around track Then another lap, skip the …
AO: rogue Q: Swingline PAX: Bemis, Quaker, BabyRuth(AOQ TheWall), Garnish, Shocker FNGs: None COUNT: 6 WARMUP: Circle up and chatter about where everyone is. Shocker rolled up right at the start, he may have turned back around but he was there at the beginning so he counts. THE THANG: Roguers took on the Rogue Seahorse …
AO: sandlot Q: Fenway PAX: Bayou, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: Side Saddle Hop, Through the tunnel, Hill Billies, Seal claps, raise the roof, Wind mill, Imperial Walkers. Toe Touch Stretch, Plank Walkout, Michael Phelps. 10 reps all warmups. THE THANG: Total 20 exercises five rounds each, 10 reps each …
AO: score Q: Lumen PAX: Ripcord, Dry Heave, Nails FNGs: None COUNT: 4 WARMUP: 20 SSH, 20 IW, 20 TTT, 20 Lil Babies, Bend over and touch toes, Seated toe touch, Butterfly stretch, Knee to Chest THE THANG: 15 dips OYO, 15 Merkins OYO, 20 squats OYO, 30 LBCs OYO, 20 DryDocks OYO, 20x20x20 calf …
AO: woodshed Q: Teddy PAX: Pondo, Silver Bullet, Side Salad, Silent Bob, Bidet, MEATLOAF, SweetTart, Ronaldo FNGs: None COUNT: 9 Toot Toot – the Blueberry Train rolled through the Woodshed this morning, and pulled in a surprise visitor as the Supreme Leader himself, SweetTart honored us with his presence. 9 pax shook off the weekend …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 700 Merkins and counting :alert: ANNOUNCEMENTS :alert: : Nope COT: James 1:12
AO: hammer Q: Stretch PAX: Ratatouille, Hawg, Goose Fire, Bindi, McNugget, Pinkman, Stretch FNGs: None COUNT: 7 :alert: ANNOUNCEMENTS :alert: : 6/12- Hammer Happy Hour at Hickory Tavern 6/13- Hammerversary workout with AOQ Handoff
AO: 0500_club Q: Fallout PAX: Fallout, SweetTart, BunkBed, Quaker, Christopher Childers (F3 Satchel) FNGs: None COUNT: 5 WARMUP: It’s warm out THE THANG: Some cranked up a Bullseye Half, one did a Murph :alert: ANNOUNCEMENTS :alert: : Memorial Day Bull! COT: Quakers sanity, Lobstah’s groin
AO: raw Q: Goodspeed PAX: Betty Crocker, Gepetto FNGs: None COUNT: 3 WARMUP: None THE THANG: Run Miles :alert: ANNOUNCEMENTS :alert: : Guardians of the Night 5k COT: At Coffeteria
AO: the_castle Q: Wannabe PAX: Kamikaze, Special K, Wannabe, Philly FNGs: None COUNT: 4 WARMUP: ssh, windmills, baby arms, merkins, big boy THE THANG:3 Sets medicine ball overhead press, arm curls, bent over rows, bench press, v ups, K press, American hammer, scissor kicks. Along with incline merkins, step ups, and dips. :alert: ANNOUNCEMENTS :alert: …
AO: score Q: Ripcord PAX: OBC, Lumen, Prenup, Ginsu FNGs: None COUNT: 5 WARMUP: traditional score Warm up THE THANG: dealers choice w some moseys down the football field. Brick work :alert: ANNOUNCEMENTS :alert: : na COT: Prayers for who gave the ultimate Sacrifice for the Freedoms we have today and to be w those …
AO: the_bull Q: Prodigal PAX: Teddy, Pipeline, Swingline, Garnish, Gaston, Bidet, Rudder (WeaselShaker), Quaker, Fallout, SweetTart, Fountainhead, BunkBed, Butters, Spot, Serena, Collar, Silent Bob, Prodigal, DriveBy, Tarek, TapeWorm, Quartermaster, Silver Bullet, BabyRuth(AOQ TheWall), Churchkey, Christopher Childers (F3 Satchel), Ronaldo, Paper Jam FNGs: None COUNT: 28 WARMUP: For many (0500 Club, Churchkey, TapeWorm, BunkBed, Christopher Childers …
Memorial Day/Bull 10-Year/Runvergence Edition of Raging Bulls, Bullseyes, and Bull RidesRead More »
AO: battle Q: Misfire PAX: Big Worm, CESS, Misfire, Sergeant Slaughter, Spot, Ronda, Fountainhead FNGs: None COUNT: 7 WARMUP: Mosey to field. SSH 5ct with 5 inch worm merkins THE THANG: 1st round of 4 corners – run around football field with 15-10-15-10 merkins for 50 total 50 LBCs 2nd round of 4 corners – …
AO: sawmill Q: Cottontail PAX: Goodspeed, Betty Crocker, Flapper, HighChair, Bush FNGs: None COUNT: 6 WARMUP: SSH, IW, Hillbillies, copperhead squats, LBACs THE THANG: it’s a Murph. Nuff said. Close out with round o’Mary. :alert: ANNOUNCEMENTS :alert: : Guardians of the Night 5k 7/20. Tunnel 2 Towers 5k 9/13 COT: Meaning of Memorial Day, Honor …
AO: dawnstrike Q: BunkBed PAX: Quaker, Betamax, Snowflake, Lobstah, Fallout, Evenflo FNGs: 1 Evenflo COUNT: 7 STRIDELITE: www.strava.com/activities/11492153808 One intrepid Quaker moseyed around Columbia. After getting pre-clearance from the M it was time for Eleanor to make her first dawnstrike appearance! The alert and calm 4.5 month old was wide awake after morning feeding and …
AO: the-wall Q: Love Child PAX: Bundy, Cauliflower, SweetTart, Garnish, Stache, BabyRuth(AOQ TheWall), Bootleg, Turtle, DriveBy, Tube Socks, Bailiff, Keystone, Rudder (WeaselShaker), Gepetto, Swingline, Churchkey, capgun, HolyPoker, Huffy, Winston, FedEx, DNF, Mouth Feel FNGs: 1 Mouth Feel COUNT: 24 WARMUP: long description THE THANG: strava.app.link/eNu1KBnlTJb :alert: ANNOUNCEMENTS :alert: : hide your kids. Hide your wife. …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Oh No! THE THANG: Merkins-400 :alert: ANNOUNCEMENTS :alert: : Gonna be a grandad again (3)! COT: Proverbs 17:6
AO: scramble Q: Pinkman PAX: Collar, Tarek, Furlough, BooBoo, Gaston, Sketch, Detour, Higgins FNGs: None COUNT: 9 WARMUP: THE THANG: Lakeshore Out and Back
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Swingline FNGs: None COUNT: 6 WARMUP: THE THANG:30:00 time cap Runners 3,2 mile run; Ruckers: 1.5 miles :alert: ANNOUNCEMENTS :alert: : Saturday wod @SVHS (sandlot) Memorial Day Murph @ #prowl 0600-0700 COT:
AO: amble Q: Betamax PAX: BigTime, Fallout, improv, OBC, Froman, Trademark, Woody, Quick Dry FNGs: None COUNT: 9 WARMUP: A little chit, a smidge of chat THE THANG:Blossom St out and back! (as the good Lord intended) :alert: ANNOUNCEMENTS :alert: : Memorial Day convergence at The Bull Monday starting at 0600 COT: Pray for the …
AO: stumble Q: Pipeline , Skirt PAX: Chewy, HolyPoker, Pondo, Ash (COMZ), Bemis, Kenny G, LA Gear, Odyssey, Pipeline, Prodigal, TapeWorm, Snowflake FNGs: None COUNT: 12 WARMUP: return from Toronto, receive text from the Q saying he’s in Greece (on special mystery assignment?). Teddy is manning the gate to the neighborhood and clears YHC and …
AO: kudzu Q: Rudder (WeaselShaker) PAX: Bush, Gepetto, Valdez, Full Metal Jacket, Lemmy, The Beast FNGs: None COUNT: 7 WARMUP: Is conversation about what we gonna run count as warmup? Then YES! THE THANG:Some ran. Some did Merkins. Some did both! :alert: ANNOUNCEMENTS :alert: : Memorial Day at The Bull on Monday. Several HC’s COT: …
AO: ramble Q: Turtle PAX: Hawg, BabyRuth(AOQ TheWall), Tube Socks, Ronda, BunkBed, Cauliflower, DriveBy, Garnish, Bundy, Huffy, Winston, Love Child, Churchkey, Stache, SweetTart, Frogger FNGs: None COUNT: 17 WARMUP: there was a pre rub/run or something along those lines THE THANG: 4 miles zigy zag’n through da hood :alert: ANNOUNCEMENTS :alert: : 2 year anniversary …
Cess is a no good low down dirty rotten scoundrelRead More »
AO: the_castle Q: Special K PAX: TOY, Turncoat, McLovin, Special K, Selfie, Wham, Fergie, Wannabe, Kamikaze, Wiki FNGs: None COUNT: 10 WARMUP: SSH – LBAC – High Knees etc THE THANG: Dora – 100 Merkins, 200 Squats, 300 SSH. Brick run to liberal hill then down N Tombee. Back to COT. More SSH #WorkWasDone :alert: …
In a couple days I will be 45 so i am just as close to 60 as I am 30. The pax showed some love with the usual mumble chatter and flatulence sounds. I am truly thankful for this group even with all of their gasses. YHC was excited to start the day off with …
AO: rogue Q: Flipper PAX: Christopher Childers (F3 Satchel), Bidet, SlideWhistle, SweetTart, Quaker, Bemis, Swingline, Easy Street, clickbait, Ronaldo, Meatloaf FNGs: None COUNT: 12 WARMUP: some ran pre-miles THE THANG:https://footpathapp.com/routes/841E5DFF-7E92-4AA3-8D19-F6D6923228BB :alert: ANNOUNCEMENTS :alert: : Blueberry train continues :blueberries: :steam_locomotive: Memorial Day at The Bull COT: prayers for teachers and students as the finish the school …
AO: revolution Q: Pinkman PAX: JetLag, Amphibious FNGs: None COUNT: 3 THE THANG: Owens – Shady – LakeLoop
AO: score Q: Eric Gluse PAX: Charley (f3Pele), Lumen, Ball Boy, Spool, Nails, Ripcord, Crawlspace, Ginsu FNGs: None COUNT: 9 WARMUP:Standard THE THANG:Neighborhood tour, went left to Hollywood Squares, then Betty, but then Rivet took us across Devine to Earthfare and on down the line. Sort of a backwards OBC journey to Zoller Hill. Pain …
AO: woodshed Q: Silver Bullet PAX: Side Salad, Silent Bob, Silver Bullet, Teddy, Happy Trees FNGs: None COUNT: 5 WARMUP: SSH (20); Imperial Walkers (10); squats (20); Arm Circles (11, 11, 11, 11) THE THANG: Next to the AO: 10 calf raises + 10 merkins 10 calf raises + 10 merkins 10 calf raises + …
AO: hammer Q: Detour PAX: McNugget, Bindi, Collar, Ratatouille FNGs: None COUNT: 5 WARMUP: Imperial Walker, Air Squats THE THANG: Mosey ~2ish miles, 250 merkins, +/- 100 gas pumpers, 100 flutter kicks, tennis court suicides x 4 :alert: ANNOUNCEMENTS :alert: : Memorial Day Convergence at the Bull; Hammer Anniversary to come Aye
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Uhhhh, nope! THE THANG: -Mosey to BHES -Merkins: 20-20-20-20-20- x 8 = 800 -Mosey back to AO :alert: ANNOUNCEMENTS :alert: : Nope COT: Psalm 121:1-2
AO: sandlot Q: Bayou PAX: Bayou, Fenway, Ruby, Running Rebel, Runt, Pizza Pizza FNGs: None COUNT: 6 WARMUP: Sandlot 55 1-2-3-4-5-6-7-8-9-10 SSH, Merkins, BBSU, Burpees THE THANG: Hot Tub 21-15-9 Arms/Shoulders Legs Core Run :alert: ANNOUNCEMENTS :alert: : – Saturday at SVH, 6:30a – Murph – Monday; 6am, Starbucks – Summer Chartered Fishing Trip – …
AO: thunder Q: Big Worm PAX: Bucket Truck, Fallout, Insanity, Oscar, Spot, Snowflake, Phlegm, Jabberwocky, Hash FNGs: None COUNT: 10 WARMUP: active stretching, one loop around the track and 5 slow count merkins THE THANG: stay on the track and 4 corners. Start with 10, going down by one burpee each lap. At opposite track …
AO: the-bunker Q: Jar Jar PAX: Bidet, Ronaldo, meatloaf, Mushu, , Bonbon FNGs: 1 Bonbon COUNT: 6 WARMUP: Disclaimer THE THANG: greatest Hits collection, plus some new varrrrrriations of tire work including the new Bunker Drag, accompanied by retching sounds :alert: ANNOUNCEMENTS :alert: : The bull convergence COT: God is our rock FNG Joseph… TC …
AO: bladerunner Q: Gepetto PAX: Valdez, Full Metal Jacket, Bush, The Beast, Lemmy, Cottontail FNGs: None COUNT: 7 WARMUP: yes we should all be doing this THE THANG: 5 PAX ran at the track with 2 others doing their thing back at the AO :alert: ANNOUNCEMENTS :alert: : none COT: thank you God for the …
AO: iron_yard Q: Teddy PAX: Silver Bullet FNGs: None COUNT: 2 WARMUP: THE THANG: moved some iron. Did 200 ‘mericans. :alert: ANNOUNCEMENTS :alert: : COT:
AO: the_castle Q: Wannabe PAX: Fergie, grilz, Wham, Wannabe, Turncoat, TOY, Wiki FNGs: None COUNT: 7 WARMUP: SSH, windmills, baby arm circles THE THANG: with medicine balls over head press curls tricep extensions 20 ea. On the court 2 sets of throwing medicine balls over net. Side shuffle suicides 2 sets of merkins mt climbers …
AO: ramble Q: Easy Street PAX: BabyRuth(AOQ TheWall), Bundy, Churchkey, DriveBy, Easy Street, Friar Tuck, Frogger, Hawg, Huffy, Keystone, Love Child, Mud Dawg, Prodigal, QuickBooks, Stache, SweetTart, Swingline, Tube Socks, Windy FNGs: None COUNT: 19 WARMUP: Figure out which wave you were in and go! Route explanation and Stache skipping around the parking lot. THE …
AO: 0500_club Q: Cauliflower PAX: SlideWhistle, Quaker, Fallout, SweetTart FNGs: None COUNT: 5 WARMUP: Start the route late at 0504 and run it in reverse. THE THANG: strava.app.link/Lzl2C0BYNJb :alert: ANNOUNCEMENTS :alert: : 0500 Club will meet at the Bull at 0500 on Monday (5/27). COT: Continued Prayers for Brazil during flood recovery.
AO: stumble Q: BunkBed PAX: Ash (COMZ), Chewy, HolyPoker, capgun, TapeWorm FNGs: None COUNT: 6 STRIDELITE: Gotta chase the ferret. www.strava.com/activities/11469445373 RATIONALE: Not enough time for all PAX to do a 10k by 0615 when things needed to get wrapped up for YHC. So instead YHC opted for a workout inspired by the Jailbreak AO …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: Merkins tel:0418-0515/20-20-20-20-20 x 5 (500) Rest of the day/20-20-20-20-20 x 2 (200) 20-30-20-30 x 9 (900)/Total: 1600 :alert: ANNOUNCEMENTS :alert: : Nope COT: Isaiah 41:10
AO: valhalla Q: Fenway PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: plank walkout, high knees, squat jump, windmill, Michael Phelps, squat to hip opener, Hill Billies, side straddle hop, through the tunnel, baby arm circles, seal claps, arm raise, Imperial Walkers. THE THANG: Big Boys, incline/decline merkins, karaoke, gorilla shuffle, oblique stretch, …
AO: thunder Q: CESS PAX: Billy Bob, Adrian, Spot, Insanity, Fallout, Fountainhead, SweetTart, SmokeScreen, Oscar, Phlegm, Froman, Dog-Faced Gremlin, CESS, Bucket Truck, Hash FNGs: None COUNT: 15 WARMUP: Burpees OYO until Fhead arrives. SSH IC x 5 2 Burpees Rinse and Repeat x 5 THE THANG: Mosey to the corner of King and Wheat 25 …
AO: rogue Q: Shocker PAX: Swingline, Friar Tuck, LA Gear, Quaker, Winston, Easy Street, Garnish, Cauliflower, Shocker FNGs: None COUNT: 9 WARMUP: Discussion started at 5:17 so we didn’t run until 5:18, one minute late. No one actually warmed up before the run because it was Tuesday and we did 6+ miles of warming up. …
AO: hammer Q: McNugget PAX: Pinkman, Zuba, Bindi, Ratatouille, McNugget FNGs: None COUNT: 5 WARMUP: SSH IC 44 merkins IC 22 squats IC 22 LBAC IC 22 THE THANG: Mosey to Pile and grab blocks 20 merkins on your block Fireman’s carry to field 20 more merkins Field : murder bunnies 50 yds 20 merkins …
AO: score Q: RayCharles PAX: Crawlspace, Lumen, Nails, Sled, Spool, Love Bug, Ball Boy, Charley (f3Pele), Ginsu FNGs: None COUNT: 10 WARMUP: Ray Charles always stretches us out well! In honor of Sled, we did SSH twice. He declined both times! THE THANG:Ray Charles dreamed up a doozy. Five rounds of running the full length …
AO: sandlot Q: Runt PAX: Bayou, Two Gloves, Running Rebel, Fenway, Pizza Pizza FNGs: None COUNT: 6 WARMUP: SSH IC then mosey. TTT IC then mosey. LBACs IC BUY IN: Bring Sally Up – Burpee edition THANG 1: 1:4 1 big boy sit up to 4 freedom twists 2 big boy sit ups to 8 …
AO: woodshed Q: Silent Bob PAX: Pondo, Silver Bullet, Kenny G, Shadetree, Teddy, Silent Bob, G.L.O.W. FNGs: None COUNT: 7 WARMUP: – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles – Merkins THE THANG: – Indian Run to sidewalk adjacent to playground for 1st pain station – LBCs, Calf …
AO: snakepit Q: BunkBed PAX: Katniss, Pups, Emmy, Finch, Ralphie, Deadstick FNGs: None COUNT: 7 STRIDELITE: strava.app.link/ZSAKUACKMJb Bunk and Emmy on the SL. CONDITIONS: Nice 60ish degrees WARMUP: Mosey to block pile – SSH × 15 IC – TTT × 10 IC – WM × 10 IC – Merkins ×20 OYO – Low Plank and …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not really THE THANG: Merkins- tel:20-20-20-20-20 x 15 = 1500 Started at 0422 at Sawmill prior to boot camp workout & finished approx 1530. Did merkins throughout the day at my workplace. :alert: ANNOUNCEMENTS :alert: : Set a goal and …
Saturday’s ITG are a blast. The Q sheet was open, my sister-in-law was on town, what an opportunity for a morning out with the guys. YHC jumped at the chance to Q and all the pax enjoyed it. Tad humid, perfect day for some block work. Quite a number of these dudes showed up for …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: Merkins-20-20-20-20-20 x 5 = 500 and counting :alert: ANNOUNCEMENTS :alert: : Nope COT: Jeremiah 17:7-8
AO: ramble Q: Bundy PAX: Huffy, Cauliflower, Friar Tuck, Frogger, Bootleg, QuickBooks, Stache, Windy, Garnish, Tube Socks, SweetTart, DriveBy, BabyRuth(AOQ TheWall), Love Child FNGs: None COUNT: 15 WARMUP: Some ran. Some stretched. Some begged for route details. THE THANG: Group warm up ~1mile 3x Short/Long Cypress Hill blocks (6hills) :alert: ANNOUNCEMENTS :alert: : 5/27 0600 …
AO: stumble Q: Shocker PAX: SlideWhistle, Serena, Noonan was out there but we never crossed paths. FNGs: None COUNT: 3 THE THANG: 4 miles :alert: ANNOUNCEMENTS :alert: : Couldn’t think of any COT: Thank God for another day. Prayers for us to get good men, fathers, husbands, and leaders in the community. Prayers for Chewy’s …
AO: raw Q: Rudder (WeaselShaker) PAX: Betty Crocker, Bush, Lemmy, Gepetto FNGs: None COUNT: 5 WARMUP: We never do. Gepetto probably did. THE THANG: Miles. Lots of miles. :alert: ANNOUNCEMENTS :alert: : Running opportunities throughout the week. COT: Prayer that God is slow to anger and continues to forgive us.
AO: 0500_club Q: Fallout PAX: BunkBed, Quaker, SweetTart, Cauliflower, Fallout FNGs: None COUNT: 5 WARMUP: Merkins, stretching, songs about tapeworms THE THANG: Take off to the L 5k, most did multiples. Quaker PR with some aggressive training pace thanks to Bunkbed. :alert: ANNOUNCEMENTS :alert: : Runvergence at The Bull on Memorial Day! COT: Lobstah’s groin …
AO: the-rock Q: Hawg PAX: BooBoo, Hawg, McNugget, Kilt FNGs: None COUNT: 4 WARMUP: Who needs that? THE THANG: Run up and down Rockbridge over and over again. 1 for Rocky Road 3 for THE ROCK :alert: ANNOUNCEMENTS :alert: : 5/27 Memorial Day at The Bull Record your Merkins COT: McNugget
AO: score Q: Prenup PAX: Crawlspace, Lumen, RayCharles, OBC, Ginsu FNGs: None COUNT: 6 WARMUP: Exchanged Windmills for Imperial Walkers, otherwise lots of stretching. Crowd pleaser was Merkins without having warmed up the shoulders. THE THANG: Grabbed toys and did cycles of brick, abdominal and leg exercises with a run to the gate in between. …
AO: the_castle Q: Dog-Faced Gremlin PAX: Wham, Kamikaze, Buc-ee, Wannabe, TOY, Dog-Faced Gremlin, ANDY FNGs: None COUNT: 7 WARMUP: Pledge of Allegiance SSH x 15 IC TTT x15 IC IW’s x 15 IC LBAC x 10 IC, reverse x10 IC Stretch OYO THE THANG: Grab 2 Bricks Mosey up Liberal Hill. Run to every other …
AO: the_bull Q: Prodigal PAX: Prodigal, Snowflake, Schweddy, Pipeline, HolyPoker FNGs: None COUNT: 5 WARMUP: For Snowflake THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. Climb to the …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: Merkins-5-10-20-30-20-10-5 x 2 (200) (Championsgate, FL) tel:20-20-20-20-20 x 6 (600/800 Merkins total) (Blythewood, SC) :alert: ANNOUNCEMENTS :alert: : Nope COT: James 1:12
AO: dawnstrike Q: Quaker PAX: Lobstah, Fallout, Snowflake, BunkBed, Silent Bob, Spot, Misfire, Oscar, Fountainhead, Bindi, Phlegm, Silver Bullet, CESS, Pipeline FNGs: None COUNT: 15 WARMUP: SSH, TTT, Arm Circle Song cameo by BunkBed, 10 Burpees, 25 Merkins Mosey to Dreher Multipurpose Field THE THANG: Line up on the goal line: – Bear crawl 10 …
AO: score Q: Ball Boy PAX: Prenup, Crawlspace, Greasetrap and Ginsu FNGs: None COUNT: 5 WARMUP: Went to Covid Free Club Carlisle THE THANG: Ballboy called 5 rotations, ten reps each of big boys, LBC’s, Jane’s, Rosy, Hello Dolly, Freddie’s and Iron Cross. Also did a bunch of squats (100+) Al Gore’s, Lunges and then …
AO: the-wall Q: Friar Tuck PAX: Bemis, Love Child, Flipper, Bootleg, Stache, Bundy, Garnish, Bailiff, BabyRuth(AOQ TheWall), Swingline, Hawg FNGs: None COUNT: 12 WARMUP: variations of a fun run for many. Talk about all the chatter that came from tube socks and Cauliflower and yet they were no-shows. Describe the route in Easley fashion. THE …
AO: csaup Q: F3 Columbia PAX: SweetTart FNGs: None COUNT: 75 WARMUP: lead by the OG Pax of F3 Florence THE THANG: we were split into teams beforehand each team had 2 minutes at 20 pain stations to rack up AMRAP. Scores were averaged per team then totaled. COLA showed up with SweetTart’s team getting …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: Merkins-20-20-20-20-20 x 9 = 900 :alert: ANNOUNCEMENTS :alert: : Nope COT: Col. 3:23-24
AO: sawmill Q: Cottontail PAX: Flapper, HighChair, Betty Crocker, Valdez, Gepetto FNGs: None COUNT: 6 WARMUP: SSH, IW, Hillbillies, LBAC, copperhead squats, mosey to IGA. THE THANG: Tabata 45sec work/15sec and rotate. Three rounds, 8 stations. -choppin wood -tire flips -block burners -pistons -kettle swings -bent over rows -curls -overhead press Lap around IGA between …
Covid revival with blocks and tires, =?utf-8?q??= 🙏 Mary BethRead More »
AO: battle Q: Big Worm PAX: Ronda, Spot FNGs: None COUNT: 3 WARMUP: some active stretching, 240 yards of running and 10 merkins (slow count) THE THANG: start at back of end zone and do 8 burpees. Mosey to 50 and 10 LBCs. Mosey to back of opposite end zone and 8 merkins (focus on …
AO: scramble Q: Strom PAX: Billy Bob, BooBoo, Chop Shop, Collar, Detour, Gaston, Hawg, Kitty, McLovin, McNugget, Pinkman, Sketch, Strom, Tarek FNGs: None COUNT: 14 WARMUP: some discussion about turns THE THANG: Friday 5k :alert: ANNOUNCEMENTS :alert: : dawn strike anniversary in the am COT: prayers for strength, accountability, reaching out to others, and accepting …
AO: valhalla Q: Backstop PAX: Baconator, Fenway, Two Gloves, Floe FNGs: 1 Floe COUNT: 5 WARMUP: THE THANG:Are you ready to sculpt those washboard abs and show them off with pride? Let’s get started with 20 big boys flutter kicks to kickstart your core muscles. Next, play around with some high-intensity running down the breezeway …
AO: amble Q: Fallout , Oscar PAX: improv, Nails, OBC, Fallout, Double Rub, Oscar, Woody, Bucket Truck, Quick dry FNGs: None COUNT: 9 WARMUP: Wonder where Biggie is? THE THANG: Run a route :alert: ANNOUNCEMENTS :alert: : Dawnstrike 10 yr Anniversary tomorrow 0600 at Dreher!!! COT: Biggie, wherever he is
AO: kudzu Q: Gepetto PAX: Bush, Valdez, Full Metal Jacket, The Beast FNGs: None COUNT: 5 WARMUP: not a lot today THE THANG: Run lion hill over and over and over, run the streets of Blythewood, or do insane amounts of merkins :alert: ANNOUNCEMENTS :alert: : Rudder and Snowden are running the Bugs & Bunnies …
AO: ramble Q: Bootleg PAX: SlideWhistle, Bailiff, Bootleg, Bundy, Friar Tuck, Frogger, Garnish, Huffy, Love Child, QuickBooks, Stache, SweetTart, Tube Socks, Winston FNGs: None COUNT: 14 WARMUP: there’s a pasta factory in Lexington THE THANG: Ramble tries its hand at barista art; ’Stache covers for the man by pretending he doesn’t know what chemtrails are; …
AO: the_castle Q: Quaker PAX: grilz, Turncoat, Turnpike, Special K, Kamikaze, Wham, Wiki FNGs: None COUNT: 8 WARMUP: SSH, TTT, Arm Circles, Reverse, RTR, OH Claps, Moroccan Night Clubs Grab Bricks THE THANG: Mosey via scout run (reverse indian run) to Retreat with stops along the way for Merkins, LBCs, and Squats. At Retreat we …
AO: prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Runt FNGs: None COUNT: 5 WARMUP: walk and talk 6:00 THE THANG: runner: 3.3 miles Ruckers: 2.25 miles :alert: ANNOUNCEMENTS :alert: : Coffeeteria next week; MURPH Memorial Day 0600 @ Starbucks COT: discipleship