AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 30 Min XTR1K – DEKA Training 50 Cal Assault Bike 25 Med Ball Situps 25 Wall Ball Tosses 20 Box Step-Overs 10 Core Bag Burpees 15 Minutes Stairstepper MARY: 15 Minute Steamroom ANNOUNCEMENTS: – Sandlot Bootcamp Thursday, 5am, …
AO: Raw Q: Betty Crocker PAX: Betty Crocker, Cheesesteak, Gepetto, Lemmy, Snowden FNGs: None COUNT: 5 WARMUP: THE THANG: at least four MARY: ANNOUNCEMENTS: COT:
AO: Ramble Q: Friar Tuck PAX: BabyRuth, Garnish, Bundy, Churchkey, Friar Tuck FNGs: None COUNT: 5 WARMUP: BR and FT check out the route to make sure it’s ok to run THE THANG: everyone runs the route MARY: pray for us ANNOUNCEMENTS: runvergence on Friday at Eggs Up Grill COT: English and Latin coexisting peacefully …
AO: Amble Q: SweetTart PAX: Biggie Smalls, Mud Dawg ( 2nd F), Fallout (1st F), Nails, Oscar, Love Bug, BigTime, SweetTart FNGs: None COUNT: 8 WARMUP We should definitely be doing that. THE THANG www.strava.com/routes/3052378382021815886 ANNOUNCEMENTS: March 11 Charleston Convergence Friday Amble Runvergence COT: thanks for strong bodies and fellowship
AO: Scramble Q: Tarek PAX: Gaston, Blowout, Collar, Dry Heave, McNugget, Flo, Tube Socks, Tarek FNGs: None COUNT: 8 WARMUP: THE THANG: strava.app.link/QHGrOwV1Owb MARY: ANNOUNCEMENTS: COT:
AO: Stumble Q: Serena PAX: Ash, CESS, Pipeline, Snowflake, Serena FNGs: None COUNT: 5 WARMUP: learn finer points of Snoflake’s socks as gloves…he really may be on to something! THE THANG: 4.8 mi O.G. Chimney Hill ONB. Reminded about the sneaky climb on the way back, and that @CESS leaves no man behind (HBD BTW)! …
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves FNGs: None COUNT: Three two gloves, Baconater Fenway WARMUP.Through the Tunnel, Side straddle hops, hillbillies, light jog. THE THANG: High Intensity workout (HITT) MARY: 25 high intensity exercises grouped five each with running intervals ANNOUNCEMENTS: Mountain Hike in May, Charleston workout March on the YORKTOWN. Fishing trip …
AO: -Rock Q: Leprechaun PAX: Kilt, Hawg, Strom, Nelly, Leprechaun FNGs: None COUNT: 5 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 …
AO: _Bull Q: Prodigal PAX: Flipper, Silent Bob, TapeWorm, Prodigal, Backstop, Schweddy FNGs: None COUNT: 6 WARMUP: OYO if so inclined. 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 …
AO: _Castle Q: Kamikaze PAX: Turncoat, Kamikaze, Wannabe, Escrow, grilz, T.O.Y, Wham, High Stick, Quaker, Turnpike, Katniss, Special k FNGs: None COUNT: 12 WARMUP: was done THE THANG: Kings Grant Drive Patrol with exercises of merkins and iron crosses or squats and Lunges done at intersections. One selectively presented set of monkey humpers at an …