Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches (sort of) THE THANG: 750 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Deu. 31:8
Mud Dawgs Birthday Blitz
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: BunkBed, Ash, Oscar, Betamax, Mud Dawg ( 2nd F), Spot, SweetTart, Insanity, Adrian, Phlegm, Bucket Truck, Jaberwocky FNGs: None COUNT: 12 WARMUP: 31 burpees THE THANG: mosey around hand stopping at each corner for 31 LBCs, 31 iron cross, 31 American Hammers, 31 big boys Mosey …
ladders
AO: Sawmill Q: HighChair PAX: Full Metal Jacket, Flapper, Betty Crocker FNGs: None COUNT: 6 WARMUP: SSH, Imperial walkers, copperhead squats, merkins THE THANG: grab 2 blocks and test your grip strength with a nice walk to the tree line and back ladder #1 to 11: over head press at one end and mountain climbers …
War Baby was 49 – RC missing.
AO: Score Q: Nails PAX: Nails, Prenup, Ripcord, Ball Boy, Woody, OBC FNGs: None COUNT: 5 WARMUP: standard Score THE THANG: 3x 6 diff wa MARY: ANNOUNCEMENTS: COT: Done.
Stroll thru the Park and Golf with Kombucha
AO: -Wall Q: Swingline PAX: Gepetto, Friar Tuck, clickbait, SweetTart FNGs: None COUNT: 5 WARMUP: Mumble chatter started early at 4:45. Tried to explain the route to a lot of tired, confused faces. THE THANG: 10 miles around Sesqui and Wildewood First lap started at 4:45; Swingline cut the first lap short in case anyone …
DEKA Training
AO: Sandlot Q: Bayou, Runt PAX: Bayou, The Beast, Runt, Ruby, Hasbro, Broke Down, Andrew Williams, Anchorman Kelly, Mike Hopkins FNGs: 1 Mike Hopkins COUNT: 9 WARMUP: Burpee Suicides + Normal Warmup THE THANG: Foundations 9×22; 9×11 – DB Snatches – Burpees – Slam Ball Power Jacks – Plate Merkins – Weighted Step Ups – …
Fun Friday Festivities
AO: Kudzu Q: Valdez PAX: Rudder, Gepetto, Full Metal Jacket, The Beast, Lemmy, Goodspeed, Valdez FNGs: None COUNT: 7 WARMUP: Stay warm so you’re always ready for action THE THANG: Ruck or Run options MARY: ANNOUNCEMENTS: COT: of course
🍳and☕️
AO: Scramble Q: Strom PAX: McNugget, Tarek, BooBoo, Leprechaun, Billy Bob, Wally, Flo, Gaston, Collar, Kitty FNGs: None COUNT: 11 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: Runvergence on Monday in Cayce (not WECO) COT:
5k friday
AO: Prowl Q: Baconator PAX: Baconator, Bayou, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: 3.4 mile interval (2:00) 2.5 mile ruck MARY: ANNOUNCEMENTS: sawmill convergence 4/29, Mt Mitchell hike 5/20 COT: prayers for swingline mom, 🥓 friends Andy and Kathy (cancer)
abandoned restaurant out & back
AO: Stumble Q: Odyssey PAX: TomTom, Prodigal, Quartermaster, Silent Bob, Kemba, Pipeline, Teddy, Silver Bullet, TapeWorm, Ash FNGs: None COUNT: 11 THE THANG: www.strava.com/activities/8929488776 Pax headed down Pelham and around Gills Creek to Rosewood and all the way to the dumpster behind the abandoned restaurant … then back the way they came for just about …