AO: Stumble Q: Ash PAX: Serena, Snowflake FNGs: None COUNT: 3 3 of us took off from the AO excited to cross paths with Pondo and all the Amblers out there running with him … we can confirm Pondo ran his route! Led by Snowflake we zigzagged all around the Amble parking lot but couldn’t …
AO: -Rock Q: Hawg PAX: Big Worm, Kilt FNGs: None COUNT: 3 WARMUP: Run to AO for me. Kilt & Big Worm 50 body squats 50 merkins THE THANG: 2 for the Rock 1 for Rocky Road ANNOUNCEMENTS: COT: Thankful for God’s breath in our lungs!
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/BXuB6GOX4yb
AO: Score Q: Prenup PAX: RayCharles, Roy Williamson, Sled, Lumen FNGs: None COUNT: 4 WARMUP: THE THANG: dealers choice MARY: ANNOUNCEMENTS: COT:
AO: -Bunker Q: Jar Jar PAX: Jar Jar, Bidet, Ronaldo FNGs: 2 Bidet, Ronaldo COUNT: 3 Disclaimer Identical workout to the previous week in Pensacola. Burpee Broadjump, Bear/Crab Suicides, Run, Welsh Dragon, Killer B’s, 100 Abs, other Mary. Devo: Gratitude Announcements: Drew Barr Memorial run on Monday, Bunker will converge there.
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: jog to THUNDER THE THANG: 30 minute AMRAP Run a Lap around Hand Middle streets. 50 Merkins 50 LBC’s 50 Squats Rinse and Repeat for the entire time. 4 rounds 2.1 miles MARY: during the workout ANNOUNCEMENTS: COT:
AO: Sawmill Q: HighChair PAX: Cottontail, Frodo, Shuttlecock, Valdez, Gepetto, Betty Crocker, Goodspeed, Cheesesteak, Lemmy, HighChair FNGs: None COUNT: 10 WARMUP: the usual stuff THE THANG: tire flips, walking lunges, burpees MARY: 10 minutes of it ANNOUNCEMENTS: none COT:
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: Ran 1 mile/250 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
AO: Sandlot Q: Runt PAX: Ruby FNGs: None COUNT: 2 WARMUP: SSH, TTT, HBs, LBACs, Squats THE THANG 1 Murder bunnies, man makers, red rum bunnies, deconstructed chicago sit ups 3 rounds THANG 2 Tabata We are not worthies Gorilla shuffles Colt 45s Star crunches THANG 3 Murder bunnies, man maker variations, red rum bunnies, …
AO: -Wall Q: Friar Tuck PAX: Cauliflower, Turtle, Lego FNGs: None COUNT: 4 WARMUP: old man noises THE THANG: 9.5 mi fun run, followed by bear, beer, and smoked gouda MARY: pray for us ANNOUNCEMENTS: steel hands tomorrow at 1pm COT: Benedic Domine, nos et haec tua dona…