Tuesday ONB – add-a-Pax
AO: Rogue Q: Bemis PAX: Bailiff FNGs: None COUNT: 1 WARMUP: THE THANG: Q’s thumb is too big for the little checkboxes. MARY: ANNOUNCEMENTS: COT:
Bemis’ Bug Thumbs
AO: Rogue Q: Bemis PAX: Bailiff, Bemis, Biggie Smalls, Cauliflower, clickbait, Easy Street, Friar Tuck, Mud Dawg ( 2nd F), Shocker, Swingline FNGs: None COUNT: 10 WARMUP: Talk about the route THE THANG: 23 mins down rosewood then turn around MARY: ANNOUNCEMENTS: All the races and Charleston 10 yr COT:Prayers for all of the surgeries …
Pyramid Training
AO: Sandlot Q: Bayou PAX: Runt, Ruby, Two Gloves, Honey Do, Coin Flip, Bayou FNGs: None COUNT: 6 WARMUP: 3 Burpees 9 SSH IC 9 Burpees 9 Thru-The-Tunnel IC 7 Burpees 9 Imperial Walkers IC 5 Burpees 9 Hillbillies IC 3 Burpees 9 LBAC IC 3 Burpees THE THANG: – Four Rounds 3 Clean and …
Snowshoe workout #2
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: Caroline Girvan Epic III Day 49 workout ass kicker! MARY: ANNOUNCEMENTS: – 2-18-23 is Dam to Dam Relay – 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown. – March is the 9th Anniversary of F3 Lexington …
Monday 2/6
AO: Stumble Q: capgun PAX: capgun, Snowflake FNGs: None COUNT: 2 WARMUP: stand in parking lot THE THANG: start running, down OW MARY: I’m not sure what this is ANNOUNCEMENTS: none COT: yes
The Greatest Hits
AO: Raw Q: Snowden PAX: Valdez, Goodspeed, Snowden, Musket FNGs: None COUNT: 4 WARMUP: Arrive. Group one stays and runs. Group 2 (comprised of Musket) leaves. Musket. hope you’re okay man. THE THANG: Run/Walk 4 or more miles. MARY: Are you kidding me?!? COT: John 12:49
Lone Man Workoit
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 300 Merks + 1 mile run (700 more Merks before head hits the pillow this evening!😉) MARY: Nope ANNOUNCEMENTS: T-claps to RayCharles(NFL Official, for a great presentation last night at Blythwood Pres. Church! COT:Psalm 46:1-2
Get over the hills and just do the workout!
AO: Ramble Q: Winston PAX: Friar Tuck, SweetTart, 8 Mile, Love Child, Winston, Churchkey, Turtle, Cauliflower, Stache FNGs: None COUNT: 9 WARMUP: Downhill THE THANG: 2 mile tempo & 400s on track MARY: ANNOUNCEMENTS: Need a Q for #the-wall this Saturday COT:
Bullseye-ers and a Rucking Bull Rider
AO: _Bull Q: Prodigal PAX: Prodigal, Pipeline, TapeWorm, Easy Street, Backstop FNGs: None COUNT: 5 WARMUP: OYO if so desired. 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. …
Charlotte bootcamp
AO: Down_Range Q: Billy Bob PAX: Billy Bob, Ceviche, Bear FNGs: None COUNT: 3 Lots of running with some pain stations and a parking garage mixed in. strava.app.link/JC3WWb5ncxb