Old Shannon Hillz
AO: Amble Q: Snowflake PAX: Mud Dawg ( 2nd F), Nails, Oscar, Snowflake FNGs: None COUNT: 4 THE THANG: strava.app.link/Y2DIHTMC0wb ANNOUNCEMENTS: amble 10-yr sometime in May COT: Prayers for Dodgeball’s daughter
Selfie time
AO: _Castle Q: Selfie PAX: Selfie, Katniss, Wannabe, Turnpike, grilz, Kamikaze FNGs: None COUNT: 6 WARMUP: Warmup – ssh, arm circles, through the tunnel, merkins, plank jacks THE THANG: block work and a Dora. Blocks – Overheads, curls, bent over rows, lawnmower pulls, squats, merkins. 9 laps around the parking lot Under the covered patio- …
Misty Morning Bull Ride
AO: _Bull Q: Prodigal PAX: Prodigal, Schweddy, TapeWorm, Conplay 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 and …
Drizzly Monday at Scramble
AO: Scramble Q: Flo PAX: McNugget, Tarek, Flo FNGs: None COUNT: 3 3 Pax beat the rain and ran 3.8 miles with 3 loops around Citadel park and a trip up and down Clemson.
Burpee Tabata
AO: Valhalla Q: The Beast PAX: Two Gloves, Swingline, Baconator, The Beast FNGs: None COUNT: 4 WARMUP: The usual THE THANG: Burpee tabata. MARY: During the beatdown ANNOUNCEMENTS: Food drive at Spring Valley Church. F3 Charleston Convergence. Mt Mitchell hike May 20th COT: Prayers for fenway and his family as they deal with them loss …
Running up that (Heyward) Hill
AO: Ramble Q: Cauliflower PAX: Fallout (1st F), Easy Street, Huffy, Love Child, CESS, SweetTart, Bundy, Friar Tuck, Costanza, BabyRuth, Cauliflower FNGs: None COUNT: 11 WARMUP: Baby Ruth and the Friar took a pre-route Tour of Shandon. Love Child was late. THE THANG: www.strava.com/routes/3054875611459103930 The Hills were a good idea in theory. The vortex provides. …
Solo run
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/z0LT67DJ0wb
XTR1K + DEKA Double
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 3 Rounds 20 Cross Body Arm Swings 15 Prisoner Squats 10 Plank Bird Dogs 20m Lateral Skips 15 Back Extensions 10 Jump Lunges THE THANG: Block 1 – Tabata (60:25); 3 Rounds TRX Jump Squats Med Ball Toss Burpees Quick Feet Ladder Runs Max …
Misting Hills
AO: -Rock Q: Leprechaun PAX: Hawg, Leprechaun FNGs: None COUNT: 2 Start at top of Rockbridge Start at 5:45am Do 50 Merkins, 50 Body Squats Hill Circuit 25 Merkins at the bridge 25 Sit-ups at the top =1 lap • Repeat and reduce by 1 Rep on Merkins and Sit-ups each lap until 6:15am “ROCKY …
Shoulder burn with two FNGs
AO: Dawnstrike Q: Snowflake PAX: Oscar, Fallout (1st F), Snowflake, Lobsta, Sooie, Icky, Sooie, Icky FNGs: 2 Sooie, Icky COUNT: 6 THE THANG: A bit of everything, the main thing bricks, lots of shoulder stuff. ANNOUNCEMENTS: Charleston 10-yr, March 11. CAMPING Friday night at James Island talk to Snowflake. Welcome to FNGs Sooie and Icky!!! …