Solo 4
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/GGqI1VAhGxb
High Stick “Balls to the Wall” Medicine Ball Mania
AO: _Castle Q: High Stick PAX: High Stick, Kamikaze, Wham, Turnpike, T.O.Y, Turncoat, Jeff Black, grilz, Escrow, Katniss, Wannabe FNGs: None COUNT: 11 WARMUP: SSH, TTT, arm circles, side turn stretch, medicine ball ups, hurdler stretch, etc THE THANG: brick punches, ball partner toss, ball swap, lunges, ball toss, etc MARY: done above ANNOUNCEMENTS: were …
High Stick “Balls to the Wall” Medicine Ball ManiaRead More »
5k Friday again…
AO: Prowl Q: Baconator PAX: Ruby, Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: runners: 3.1 mile Interval run; Ruckers: ruck 2.25 miles Sandhills loop MARY: ANNOUNCEMENTS: convergence sandlot at Westwood high school 2/25@0700 COT: 2 gloves 1st grandchild coming next week.
Better late than never
AO: Kudzu Q: Valdez PAX: Musket, Rudder, Betty Crocker, Cottontail, Gepetto, Full Metal Jacket, Goodspeed, Grouper, Lemmy, Shuttlecock, Snowden, Valdez FNGs: None COUNT: 12 WARMUP: Why is this still listed as an option. No one warms up THE THANG: Run, Run Longer, Ruck MARY: ANNOUNCEMENTS: Same for the week COT:
Thursday Trifecta
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Block 1 (45:15 x 4 – Figure 8 Run – Bear Crawl DB Drag Block 2 (45:15 x 4) – Jump Rope – Ladder Drills – Side Plank Shoulder Taps Block 3 (45:15 x 2) – Assault Bike – …
Bringing out the Legends
AO: Woodshed Q: CESS PAX: CESS, Ash, Prodigal, Chewy, heist, McNugget, Billy Bob, Teddy, Pondo, Backstop, heehaw, Silver Bullet, Pipeline, Silent Bob, Zima FNGs: None COUNT: 15 WARMUP: 10 SSH IC 2 Burpees (which Hee Haw said he wouldn’t do…but he did). 10 Squats 2 Burpees 10 LBAC Forward 10 LBAC Backward 10 Air Press …
Heft the Coupons-Thru the Pipes-Pick a Card!
AO: Sawmill Q: Full Metal Jacket PAX: Snowden, Full Metal Jacket, Gepetto, Goodspeed, Flapper, Lemmy, Rudder, Frodo FNGs: None COUNT: 8 WARMUP: Windmill-SSHs-LBACs-IWs THE THANG: -Grab a Coupon -50 Shoulder Presses-Low crawl under PVC Pipes-Pick a card from Deck-Each PAX does what it says on each PAX card-Back under the Pipes to Coupons-R&R x 5 …
CCW the CW Pelham Loop
AO: Rogue Q: clickbait PAX: BabyRuth, Bemis, Cauliflower, clickbait, Easy Street, Friar Tuck, noonan, Recount, Selfie, TapeWorm, Shocker FNGs: None COUNT: 11 WARMUP: S & BS THE THANG: ccw then cw Pelham loop MARY: ANNOUNCEMENTS: run vergence tomorrow COT:
Ruby Q
AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Hasbro, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: SSHs x 15, 3 burpees Tths x 15, 3 burpees IWs x 15, 3 burpees Abe Vigodas x 15, 3 burpees Squats x 15, 3 burpees LBACs – forward, backwards x 10 each OHP x 10, Arm …
Stampede Q (ugh… Lex)
AO: Down_Range Q: Biggie Smalls PAX: Biggie Smalls, Knock-Off, Handlebar, Blind Date, Foamer, Columbo, Dropped Call FNGs: None COUNT: 7 WARMUP: THE THANG: we done run good. Lots of shaky legs from D2D MARY: ANNOUNCEMENTS: COT: