Lone Man Workout (Championsgate, FL)
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
Month: May 2024
Covid revival with blocks and tires, =?utf-8?q??= 🙏 Mary Beth
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 »
Slow count merkin burn
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 …
Friday 5k
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 …
Washboard abs
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 …
Where is Biggie?
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
The Adventures of Kudzu
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 …
Cup of Joe
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; …
Go Phils
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 …
5k friday
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