AO: _Bull Q: Prodigal PAX: Prodigal, TapeWorm FNGs: None COUNT: 2 WARMUP: A stroll up half The Bull (so, a calf?) 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 …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 WARMUP: 120 merkins THE THANG: strava.app.link/8rvefwxtDzb MARY: 100 merkins
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: SSH, LBAC, Squats, windmills in cadence THE THANG: 1 lap around campus up and down stairs w/ a pain station. 20 minute AMRAP (completed 4 rds) 10- coupon pullovers 20- merkins 30- air squats Run 200m w/ 20lb vest 3 rounds …
AO: -Rock Q: Hawg PAX: Leprechaun, Big Worm FNGs: None COUNT: 3 WARMUP: Run to AO both Leprechaun and I Big Worm 50 body squats & 50 merkins THE THANG: 2 for Rocky Road 1 for the ROCK ANNOUNCEMENTS: Miracles in Motion 5k 5/12/23 COT: Thankful for God’s breath in our lungs.
AO: Stumble Q: Mud Dawg ( 2nd F) PAX: Ash, Pipeline, HolyPoker, Mud Dawg ( 2nd F) FNGs: None COUNT: 4 WARMUP: a late start THE THANG: some zigged some did merkins through old woodlands MARY: ANNOUNCEMENTS: Speed for Need, Steel Hands Family day COT: prayers to end all war and conflict
AO: _Castle Q: Kamikaze PAX: grilz, Kamikaze, Wannabe, Katniss, High Stick, TOY, Special K, Quaker, Turnpike, Turncoat, Lamb Chop FNGs: None COUNT: 11 WARMUP: stretch THE THANG: Block work, OHP, Curls, Chest Press, Kamikaze V Ups with Block, Squats, Flutter with Block, LBC’s, Head to Tunnel for Wall sit x 4 with active rest – …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Sort of THE THANG: 1100 Merkins and counting! MARY: Nope ANNOUNCEMENTS: Nope COT:Isaiah 26:4
AO: Sawmill Q: The Beast PAX: Ramjack, Goodspeed, Cheesesteak, Full Metal Jacket, Rudder, Gepetto, Lemmy, Valdez FNGs: None COUNT: 9 WARMUP: The usual THE THANG: Merkins, block work, Mary. Rinse and Repeat. Finish with some tire flips!!! MARY: During the workout ANNOUNCEMENTS: Longest day and Mt Mitchell Hike 5/20. COT: Prayers for Lizzy.
AO: Sandlot Q: Bayou PAX: Broke Down, Runt, CESS, Fenway, Two Doses, Snowden, Ruby, Shannon “Anchorman” Kelly FNGs: None COUNT: 8 WARMUP: 50yd and back after each SSH x 10IC + 10 Burpees Thru-The-Tunnel x 10 IC + 8 Burpees Imperial Walkers x 10 IC + 6 Burpees LBAC Forward x 10 IC + 4 …
AO: The Wall FNGs: None COUNT: 8 CONDITIONS: Beautiful day for running! Cool and cloudy. WARMUP: Flag down Harbaugh and go over directions. 1 mi in the neighborhood at fellowship pace. THE THANG: 9.4ish mi with some PAX electing for a second loop to get to 10 mi. A tour of main street (where we …