Lakeshore To The End and Back
AO: Scramble Q: Kitty PAX: BooBoo, Collar, McNugget, Tarek FNGs: None COUNT: 5 WARMUP: THE THANG: Lakeshore out and back all the way to the end MARY: ANNOUNCEMENTS: COT:
Carry of the Farmer
AO: Valhalla Q: Swingline PAX: Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: x20 SSH x20 Thru the Tunnels x15 LBACs Forward x15 LBACs Backward x15 Seal Claps x15 Raise the Roof THE THANG: Farmers Carry Around the Church Stop #1 25 Chicago Sit-ups 25 American Hammers with coupon 25 Kettle Bells 25 Wide Arm …
Another Lonely Monday
AO: -Rock Q: Hawg PAX: Hawg FNGs: None COUNT: 1 WARMUP: Run to AO THE THANG: Rocky Road ANNOUNCEMENTS: COT: Thankful for God’s breath in my lungs! May He be glorified!
Brisk, Breezy Bull Ride
AO: _Bull Q: Prodigal PAX: Pipeline, Prodigal, Silent Bob, TapeWorm FNGs: None COUNT: 4 WARMUP: OYO 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 the top …
Deka Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 35 Minute Elliptical 50 Cal Assault Bike Functional Warmup (20:10 x 3) Elbow Plank w/ Arm Abductions Reverse Lunge Rotations Mosey Run Slow Banded Shuffle Small Ankle Hops THE THANG: Block 1 – 40:20 x 5 Elbow Plank Breakdancers Rower Ladder Runs – 2 …
Turncoat’s medicine ball madness!
AO: _Castle Q: Turncoat PAX: Burgundy, Turncoat, High Stick, Quaker, Kamikaze, Wannabe, Escrow FNGs: None COUNT: 7 WARMUP: SSH, arm stretch, calf stretch, leg stretching, etc THE THANG: medicine ball group Dora’s with exercises of through the leg lunge, squats, curl/press/ tri, etc followed by circle of pass and catch, chest toss and run, etc, …
The Heathwood Star
AO: Amble Q: Laces Out PAX: Recyclops, Oscar, Love Bug, Nails, QSignups, None FNGs: None COUNT: 5 New route with multiple optional distances up to about 5 1/2 miles Perfect running temps. You really should have been there
Indy Hotel work
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 10 rounds 10 SSH 5 Mercans MARY: 10 LBC’s 10 iron crosses 10 Flutter Kicks 10 box cutters 20 lunge walks 10 curls 10 military press 30 lb dumbells, 25, 20, 15, 10, 5 10 rounds 20 SSH 10 …
Trail Run @ Sesqui
AO: Down_Range Q: Gepetto, Shuttlecock, Lemmy PAX: Gepetto, Shuttlecock, Lemmy FNGs: None COUNT: 3 WARMUP: dark and rainy drive to Sesqui THE THANG: running the trials of Sesqui MARY: none ANNOUNCEMENTS: Sawmill 50k sign ups are open! COT: prayers to our F3 brothers Check out my activity on Strava: strava.app.link/p3tpD1qwPyb
Rain and Gloom
AO: Battle Q: Spot PAX: Spot, CESS, Big Worm FNGs: None COUNT: 3 WARMUP: CESS 10 SSH/5 Burpees x 5 Tempo Merkins x10 Tempo Squats x 10 Tempo Curls x 10 Reverse Tempo Curls x 10 Merkin/Mountain climber/sprint/mosey increasing by 1 each x 10 THE THANG Hustler Manmakers (1 merkin x 2 curls 2 presses) …