AO: -Bunker Q: BunkBed PAX: BunkBed, Jar Jar FNGs: None COUNT: 2 Mosey to block pile and each PAX grabs a block. Mosey a little further and back to warm-up Circle up SSH X27 IC TTT X10 IC Windmill X10 IC Dynamic Stretching from trash can to sign next to picnic tables 1. Side Lunges …
AO: Armory Q: Backstop PAX: SweetTart, Phlegm, Fallout (1st F), TapeWorm FNGs: None COUNT: 5 Preparedness, a state of readiness, especially for war. Getting Ready For The Expected While Being Ready For The Unexpected 4 quadrants: get Right, live Right, lead Right and leave Right. Together, form the G3L: ANNOUNCEMENTS: COT: praying for phlegm wife…
AO: Valhalla Q: Fenway PAX: Swingline, Baconator, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP Side straddle Hop;through the tunnel;Hill Billies;windmills;arm circles: arm raise; warm up jog around entire facility. THE THANG: core and strength challenges including groups of Burpees MARY: NONE ANNOUNCEMENTS: CHARLESTON. MARCH 11 at YORKTOWN. Mount Mitchel hike and BBQ May 20. …
AO: Stumble Q: Easy Street PAX: Ash, Chewy, Easy Street, heist, Pipeline, Prodigal, Recount, TapeWorm, TomTom, Corndog, HolyPoker FNGs: None COUNT: 11 WARMUP: Wait for birthday boy and explain route as Corndog contemplate his cutoff THE THANG: strava.app.link/41dyxrdHfxb MARY: Bring fought off by Tom Tom ANNOUNCEMENTS: Charleston 10 year 3/11, Sesqui Ultra this weekend, Dam …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 30 lb dumbells no rest 12 reps regular bench press 12 reps close grip 12 reps chest flies 30 lb dumbells 10 curls 10 military press Every 30 seconds 10 merkins 10 rounds 10 Bench Press – 50 lb …
AO: Scramble Q: Turtle PAX: Hawg, Kitty, Turtle, Tarek, Chop Shop, Collar, Flo, Blowout,Furlough FNGs: None COUNT: 9 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Amble Q: Mud Dawg ( 2nd F) PAX: Betamax, Biggie Smalls, BigTime, Dwight, Fallout (1st F), Full Monty, Schweddy, Woody, Trademark, TapeWorm, Mud Dawg ( 2nd F), Nails, Oscar, BunkBed, Dry Heave FNGs: None COUNT: 15 WARMUP: Some walked at armory Some did a prerun THE THANG: 2 mile loop, 1 mile loop choose …
AO: Swampfox Q: Leprechaun PAX: Wally, Stretch, Ratatouille, Pinkman, Misfire, Collar, Bindi, Blowout, Sheets, Leprechaun FNGs: None COUNT: 10 WARMUP: 20 SSH IC 20 Imperial walkers IC 10 MERKINS IC 20 Tempo Squats IC Mosey THE THANG: Complete as many rounds as possible in 20 minutes. 1 Round is 5 Burpees 10 Merkins 15 Squats …
AO: Rogue Q: Bemis PAX: Bemis, Biggie Smalls, Cauliflower, clickbait, Easy Street, Friar Tuck, Mud Dawg ( 2nd F), Shocker, Swingline FNGs: None COUNT: 9 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: upcoming Races and Relays, Charleston 10 year COT: lots of healing prayers needed and prayers for surgeries for family
AO: Woodshed Q: Teddy PAX: Silent Bob, Silver Bullet, Teddy FNGs: None COUNT: 3 3 pax for a brisk block beatdown at Woodshed this morning. WARMUP: 20 sidestraddle hops in cadence, 20 imperial walkers in cadence, little baby arms circles in cadence (12 forward, 12 back, 10 overhead claps, &10 raise the roof), 20 windmills …