AO: Sawmill Q: Cottontail PAX: Cottontail, Gepetto, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: mosey, SSH, windmill, LBAC, TTT, 10x Merc OYO. THE THANG: mosey circuit around downtown Blythewood making stops at various establishments. Roll the dice. Do the work. Merkins, big boys, burpees, flutters were had. First 3 stops count was 10x number …
AO: Hammer Q: McNugget PAX: Bindi, Billy Bob, McNugget FNGs: None COUNT: 3 3 pax braved the 24 degree chill to assemble for a fitting end to 2022. WARMUP: Wait on Billy Bob to exit truck at 0531 22 SSH IC 22 Squats IC 22 Little Baby Arm Circles Fwd/Rev IC THE THANG: Grab …
AO: Woodshed Q: Prodigal PAX: Prodigal, Silver Bullet, Teddy, Chewy FNGs: None COUNT: 4 WARMUP: SSH, LB Arm Circles (Forward/Back), Overhead Claps, Raise the Roof, Michael Phelps, Squats THE THANG: Mosey to cage for some coupons and Gorilla Complex: 8 curls for girls, 8 high pulls, 8 OH press, 8 tricep extensions, drop coupon for …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 45 Minute Stair-stepper HILT – 35 Minute Core Concentration 2×15 1. MTS Weighted AB Crunch 2. Roman Chair Knee Raises 3. Kneeling Weighted Cable Crunch 4. Standing Weighted Oblique Crunch 5. Weighted Chicago Sit-ups 6. Bench In and …
AO: Raw Q: Gepetto PAX: Lemmy, Gepetto FNGs: None COUNT: 2 WARMUP: 4 miles THE THANG: 4 miles MARY: None ANNOUNCEMENTS: Rotary Half Marathon 10/22 COT: Prayers for Lemmys stubborn patients.
AO: Amble Q: BunkBed PAX: BunkBed, Fallout (1st F), Snowflake FNGs: None COUNT: 3 WARMUP: Talk about Christmas THE THANG: strava.app.link/FwppXpkw4vb Friendly run through the neighborhood with the early crew. Fun, cold times in Columbia, SC ANNOUNCEMENTS: 12-13-22 Earlwood Park Converge 01-07-23 The Bunker Launch and TTF3 01-21-23 DawnStrike AOQ handoff COT: prayers for No …
AO: Brickpile Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: Run to Adger and Devereux. 100 SSH 100 merkins 100 squats 100 LBC’S Run to Adger and Sunbury 100 SSH 100 merkins 100 squats 100 LBC’S Run back to Adger and Berkeley 25 Freddy Mercury’s 25 In and Outs 25 Iron Cross …
AO: Valhalla Q: Swingline PAX: Swingline FNGs: None COUNT: 1 WARMUP: x30 SSH x20 Thru the Tunnel x20 Imperial Walkers THE THANG: 4 Corner Parking Lot Workout x20 Burpees at Corner 1, run to Corner 2 x20 Big Boys at Corner 2, run to Corner 3 x19 Burpees at Corner 3, run to Corner 4 …
AO: _Bull Q: Prodigal PAX: Prodigal, TapeWorm FNGs: None COUNT: 2 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 complete 20 …
AO: Ramble Q: Churchkey PAX: Bundy, Cauliflower, Friar Tuck, Stache, Costanza, Churchkey, Bunkbed for Coffee FNGs: None COUNT: 6 THE THANG: www.strava.com/routes/3033479722319469484 COT: indoors