Michelle?
AO: Scramble Q: Chop Shop PAX: Collar, Billy Bob, Chop Shop FNGs: None COUNT: 3 Chop said Michelle was supposed to be the Q. No Michelle means we ran the Michelle 5k. strava.app.link/IQ5ut85O7vb
Did we do anything besides burpees?
AO: Valhalla Q: The Beast PAX: The Beast, Swingline, Baconator, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, IW’s, TTT, & Little baby Arm circles. THE THANG: Burpees and more burpees. MARY: During the workout ANNOUNCEMENTS: Bunker 1/7, Tom Tom Foolery, P200 in March, 10 year anniversary for Charleston in March COT: Prayers for Bacon’s …
Zone 5 Activated
AO: Bladerunner Q: Gepetto PAX: Lemmy, Gepetto, Waterboy, Full Metal Jacket, Snowden FNGs: None COUNT: 5 WARMUP: Run THE THANG: Run Faster or Ruck (Waterboy) MARY: Run ANNOUNCEMENTS: Rotary Half & 5K and Tom Tom COT: prayers for Snowden’s speedy recovery
The Fartsack Experience
AO: Ramble Q: Huffy PAX: Love Child, Bunch, Friar Tuck, Huffy FNGs: None COUNT: 4 THE THANG: www.strava.com/routes/3042976908890583000 ANNOUNCEMENTS: Friday 12/30 convergence at #scramble. Trenholm plaza Saturday 12/31 convergence at Earlewood Park Saturday 1/7 TomTom Foolery still need one man for the Ramble team. Saturday 1/7 new AO launch at Caughman Rd Park
Mile Repeats
AO: Amble Q: Laces Out PAX: Oscar, Fallout (1st F), Betamax, Nails, Recyclops, Laces Out FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Chewy’s Really Confusing Run Around Old Woodlands
AO: Stumble Q: Chewy PAX: Pondo, TomTom, TapeWorm FNGs: None COUNT: 4 WARMUP: Jumping up and down to keep warm waiting on Chewy THE THANG: >From AO – to OW via Verizon parking lot; to Queens Way to Olde Knight to Galway to Macon across OW to Rutledge Hill to Arrow Field, turn left on …
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MuV Force
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds – 10 Ring Scap Retractions – 20 Side Planks Ea – 5 Kneeling Forearm to Ground + Sky Reach – 10 Air Squats – 10 Band Rows THE THANG: Foundations – Four Rounds – Weighted Step-Ups (12 ea) – SA Ring Rows …
Post Christmas Beat Down
AO: Sandlot Q: Two Gloves PAX: Bayou, Coin Flip, Blooper FNGs: None COUNT: 4 WARMUP: lap around building, SSHx25, IWx15,Carolina DD’s, windmills, merkins, squats, LAC’s forward, back, overhead press. THE THANG: 4 stops of soccer field, 15 reps of merkins/BB’s, Carolina DD/freedom twist, squats/iron cross. Mosey first round, mosey/karaoke, mosey long/bear&crab walk short, last round …
Back to the grind
AO: Rogue Q: Bemis PAX: Bemis, clickbait, Easy Street, Friar Tuck, TapeWorm FNGs: None COUNT: 5 WARMUP: Ez Street in shorts. 🥶 THE THANG: A couple of loops across Veterans Road MARY: ANNOUNCEMENTS: COT: Remember those who may be quietly suffering through the holidays.
Thunder Deconstructed (shut up Huffy)
AO: Thunder Q: Churchkey PAX: Adrian, CESS, Churchkey, Costanza, Fallout (1st F), Huffy, Ronda, SmokeScreen, Spot FNGs: None COUNT: 9 WARMUP: SSH, Tunnel, Arm Circles, Emp. Walkers THE THANG: Thunder Deconstructed Burpee x 2 Mercan x 20 Up/Downs x 20 Jump Squats x 20 Bobby Hurley x 2 Pop squat x 20 Jump squat x …