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: 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: 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: 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: 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: 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: 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: swampfox Q: Fountainhead , Billy Bob, McLovin PAX: Garrett Givens, Stent, Sheets, Leprechaun, BunkBed, Kitty, Billy Bob, McLovin, Strom, Fountainhead, Krusty, BigWorm FNGs: None COUNT: 12 WARMUP: SSH X 20 American Hammers X 20 Carolina Drydock’s X 15 Mtn Climbers X 15 Freddie Mercury X 15 SSH X 20 THE THANG: Mosey to Citadel …
AO: the-bunker Q: Jar Jar PAX: Bidet, Dookie FNGs: None COUNT: 3 WARMUP: usuals and disclaimer THE THANG: The Perfect Lap™ consists of one 600m lap of the park, broken into quarters. Burpee Broadjump, Lunge, Bear Crawl, Run. It was terrible. With leftover time, Curls, BBSUs, moving and stationary murder bunnies, Triceps, Mary. ANNOUNCEMENTS: Stumble …
AO: hammer Q: Bindi PAX: Pinkman, Ratatouille, Felix FNGs: None COUNT: 4 WARMUP: 15 ssh ic, 15 Frankenstein ic, 15 thru the tunnel ic, seated toe touch, seated lower back stretch, butterfly stretch THE THANG: mosey to the other store, 10 merkins, 20 squats, 30 monkey jumpers. Mosey to Brockman Elementary. Dora 100 wide arm …