Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Lower back stretches THE THANG: 500 Merkins in 25:21 MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
For relaxing times. Make it Raw time
AO: Raw Q: Snowden PAX: Gepetto, Lemmy, Snowden, Snowflake, Goodspeed, Cheesesteak, Betty Crocker FNGs: None COUNT: 7 WARMUP: Run to AO, or get to AO and run THE THANG: ultra 4 mile classic. guest appearance from @snowflake COT: Prayers for Chris McDonald’s family and friends and my friend Aileen’s cancer treatment.
Hitches & Hills
AO: Ramble Q: Turtle PAX: Easy Street, Bailiff, Bundy, Costanza, Huffy, Love Child, Friar Tuck, Garnish, Ronda, SweetTart, Turtle FNGs: None COUNT: 11 WARMUP: Nope, it was plenty warm outside already THE THANG: Run up and down every hill between AO & 5points. Almost 400 ft in under 4 miles. ANNOUNCEMENTS: family day at steel …
Michelle 5k plus Clemson
AO: Scramble Q: Flo PAX: Tarek, BooBoo, Collar, Gaston, Flo FNGs: None COUNT: 5 Michelle 5k then left on Trenholm, Rt on Clemson, Rt on Coker. 4 miles.
Mother Would Be Proud
AO: _Bull Q: Prodigal PAX: Prodigal, BunkBed, TapeWorm, Ziffel, Pajanimal FNGs: None COUNT: 5 WARMUP: Was warm enough. 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 …
Special K RWB – Running with bricks
AO: _Castle Q: Special K PAX: Special K, Wannabe, Burgundy, grilz, Wham, Lamb Chop, Turnpike, Kamikaze, Quaker FNGs: None COUNT: 9 WARMUP: SSH, Through the Tunnel, Stretching, collect Bricks THE THANG: Running with bricks to Guard Shack with 7 stops for 15 Merkins – 20 Squats – 25 curls. Round 2 same route with 10 …
Two’s company
AO: -Rock Q: Bindi PAX: Bindi, Hawg FNGs: None COUNT: 2 WARMUP: stretch OYO, run to AO THE THANG: 1 for the rock , 1 for rocky road MARY: ANNOUNCEMENTS: COT:Bom, prayer
Belated MOM’s Day
AO: Stumble Q: LA Gear PAX: Ash FNGs: None COUNT: 2 WARMUP: pre-run leg loosening exercises waiting for Ash to arrive (right on time) followed by review of route THE THANG: visiting MOM for belated MOM’s Day. The basics: as penance for not visiting her yesterday, we’ll start with a MOM Death Loop followed by …
DEKA Training (1k Calories)
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: x 3 5 Ring Y’s 10 Resistance Band Face Pulls 5 Inch Worm Plank Extensions 10 Band Hip Extension each leg 10 Slam Ball Good Mornings THE THANG: Foundations x 4 Rounds 12 SA KB Deadlift 20 Band Lat Pulldowns 12 Reverse Bicep Curls …
Post Mothers Day Beatdown
AO: Valhalla Q: The Beast PAX: Swingline, Fenway, Malibu FNGs: None COUNT: 4 WARMUP: The usual suspects THE THANG: Block work, burpees and abs MARY: During the workout ANNOUNCEMENTS: Mt Mitchell COT: prayers for Swinglines mom and co worker, fenways granddaughter, and Malibu’s calling to the mission field