AO: Hammer FNGs: None COUNT: 5 WARMUP: 15 ssh ic, 15 Frankenstein ic, 15 through the tunnel THE THANG: 25 curls with block, 25 overhead press , 25 kettle bells, 25 flutter kicks ic, 25 x- factor, 25 lbc’s 25 dips at picnic table, 25 box jumps, 10 pull ups, at monkey bars. suicide’s at …
AO: Revolution FNGs: None COUNT: 4 Meet at Dreher. Ride to Improv’s house. Head to Owens, Kilbourne, Shady , Lakeshore.
AO: Sandlot FNGs: Brokedown COUNT: 8 WARMUP: 11 Burpees 15 Seal Jacks 9 Burpees 15 Imperial Squats 7 Burpees 15 Thru the Tunnel 5 Burpees 15 Hillbillies 3 Burpees 15 Shoulder Circle (LBAC); 7 Reps Each 1 Burpee THE THANG: Mosey to the Baseball Field (AMARP) 5 Lunge/LT Dana 10 Plyo Merkins/Partner Plank Declines 15 …
AO: Rogue FNGs: None COUNT: 5 THE THANG: routes.rungoapp.com/route/w6z0WD10bs
AO: Thunder FNGs: None COUNT: 7 WARMUP: SSH Imperial Squat Walkers Worlds Best Stretch High plank Hip Thrusts- both legs, right leg, left leg Mercans Side plank hip dips Superman Leg warm up: Knee hugs Quad pulls Open and close the gates Frankensteins Hamstring stretch Mosey Hand release merkins Drop step lunge Flutter kicks Mosey …
AO: Swamp Fox FNGs: None COUNT: 9 WARMUP: Mosey to another parking lot SSH X10 IC Squats X15 OYO Arm Circles Fwd X20 IC Arm Circles Rev X20 IC Mosey to front of a house Planks “on your hands” for 30 sec Air Chair 30 sec Mosey to a park THE THANG: Tabata 25 sec …
AO: Bladerunner FNGs: None COUNT: 8 WARMUP: 7 foot walk THE THANG: 3-5 miles
AO: Stampede FNGs: None COUNT: 6 THE THANG footpathapp.com/routes/294370e7-43f3-4289-bf0a-790f4659eda3 solid 5 miler on a swealtering Wednesday. Decent mix of hills and flat. ANNOUNCEMENTS: Columbia 10 Yr 10-08-2022, Bulleye Half Marathon COT: Prayer opened by @BunkBed and closed by Columbo
AO: Stumble FNGs: None COUNT: 7 THE THANG: www.strava.com/activities/7574836893
AO: Ramble FNGs: 1 Friar Tuck COUNT: 8 WARMUP: THE THANG: www.strava.com/routes/2989664592893613488 Some spiced it up with some Fartleks. ANNOUNCEMENTS: George is back home. COT: