Do your own thang!
AO: Kudzu Q: Full Metal Jacket PAX: Cottontail, Full Metal Jacket FNGs: None COUNT: 2 WARMUP: 🤔 THE THANG: Merkin workout or running; whichever floats your boat! MARY: Nope ANNOUNCEMENTS: Challenge 29 Apr COT:James 1:12
Never rains at FrAmble
AO: Amble Q: Nails PAX: Full Monty, BunkBed, Oscar, OBC, Nails, RayCharles, Trademark, Love Bug, BigTime, Betamax, Froman, Woody FNGs: None COUNT: 12 Harden to Saluda hill to Heyward to Lee to the start.10 for coffeeteria at FB.
DEKA Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: x 3 Rounds 5 Squat to Hamstring 10 OH Band Pulls .20sec Dead Hang 10 Shoulder Taps 5 Broad Jumps THE THANG: 115cal Assault Bike 500m Row 20 Med ball situp wall toss 20 Med Ball Over Shoulder 100 Sled push/pull 50 Mountain Climbers …
4 miler with some show offs in the group to make everyone else look slow
AO: Ramble Q: Winston PAX: Friar Tuck, Bundy, DriveBy, Huffy, 8 Mile, Bailiff, Bunch, Bootleg, Costanza, Easy Street, Mud Dawg ( 2nd F), Ronda, SweetTart, Winston, QuickBooks FNGs: None COUNT: 15 WARMUP: THE THANG: Easy 4 for some and fast for others. www.strava.com/routes/3086763920580211814 MARY: ANNOUNCEMENTS: Mini convergence at Hand Middle next Wednesday. Sign up to …
4 miler with some show offs in the group to make everyone else look slowRead More »
Ha Ha Hills!
AO: Stumble Q: Jar Jar PAX: Corndog, Ash, Silent Bob, BabyRuth, Snowflake, Chewy, Kemba, TomTom, Pondo, Prodigal, Pipeline, Ziffel FNGs: None COUNT: 13 Disclaimer WARMUP: THE THANG: Run down, up, repeato, endex. Wave at Legion. ANNOUNCEMENTS: Don’t Suffer Lex, some weird TomTom coded thing, prayers for SMR team, COT: encouragement for community and fellowship
can we split the check
AO: Ramble_Lunch Q: Bundy, Churchkey PAX: BabyRuth, Ronda, Bootleg, Mud Dawg ( 2nd F), SweetTart, BunkBed FNGs: None COUNT: 11 WARMUP: Splitting checks and kids takes THE THANG: Eat great pizza. Tell stories. Explain why Tombstone is the best movie. MARY: was that her name. COT: Amen. please get the checks right…..
5k friday
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute John Wayne THE THANG: Interval run 3 miles Ruck 2.25 miles MARY: ANNOUNCEMENTS: COT:
The Rogue route that was kept from going rogue
AO: Rogue Q: Prodigal PAX: capgun, Swingline, Bemis, clickbait, Easy Street, Friar Tuck, Prodigal FNGs: None COUNT: 7 WARMUP: Some chatting and stretching THE THANG: Runners modified the following route by taking a R on Trenholm to keep with Rogue’s Thursday standards. routes.rungoapp.com/route/XoN4YW51RC MARY: Theotokos ANNOUNCEMENTS: Don’t Suffer Alone Challenge this Saturday at Lexington HS; …
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AO: Sandlot Q: Bayou PAX: Bayou, Ruby, Fenway FNGs: None COUNT: 3 WARMUP: 15 SSH + 1 Burpee 15 TTT + 2 Burpees 15 IW’s + 3 Burpees 15 Hillbillies + 4 Burpees 35 LBAC + 5 Burpees THE THANG: 7 Exercises, 7 Reps, 3 Rounds Pull Ups Merkins Squats Captain Thors Reverse Lunges Hanging …
Getting the band back together
AO: Revolution Q: Deliverance PAX: Bailiff, Bootleg, Deliverance, Amphibious, Theresa FNGs: None COUNT: 5 WARMUP: Rescue Bootleg from the parking lot THE THANG: Airport, Lake Katherine, Forest Lake, Rockbridge, meander back to Dreher