AO: Woodshed Q: CESS PAX: CESS, Billy Bob, Chewy, Jar Jar, Silent Bob, Teddy, Silver Bullet, Pipeline, McLovin FNGs: None COUNT: 9 WARMUP: waiting on Jar Jar. 15 SSH IC 5 burpees 15 squats IC 5 burpees 15 Imperial Walkers IC 3 burpees (because Jar Jar was 3 minutes late) THE THANG: Indian Run to …
AO: Sawmill Q: The Beast PAX: The Beast, Rudder, Goodspeed, Gepetto, Valdez, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: SSH, Windmills, little baby arm circles, TTH THE THANG: Murder Bunnies, block work, reverse murder bunnies, burpees, abs….rinse and repeat MARY: plenty during and at the end ANNOUNCEMENTS: Thanksgiving Convergence at Dreher. COT: Prayers for …
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Ratatouille, Wally, Zuba FNGs: None COUNT: 5 WARMUP: 15ssh ic 15 Frankenstein ic 15 imperial Walker ic 10lbac 10 raise the roof 15 through the tunnel THE THANG: 1mile run with multiple stops along the way. 10 hand release merkins 20 squats 30 lbc’s MARY: 40 flutter kicks …
AO: Raw Q: Valdez, Gepetto PAX: Gepetto, Valdez FNGs: None COUNT: 2 WARMUP: We don’t do that THE THANG: 5 miles around the block MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Sort of…not really THE THANG: 250 Merkins/Curls:6 sets of 10 reps each hand/Shoulder Press:2 sets of 10 reps each shoulder MARY: Nope ANNOUNCEMENTS: Nope COT:John 16:33
AO: Ramble Q: Love Child PAX: Love Child, Friar Tuck, Turtle, Stache, Bootleg, SweetTart, BunkBed, Easy Street, Churchkey FNGs: None COUNT: 9 THE THANG: www.strava.com/routes/3029581099027605992 MARY: ANNOUNCEMENTS: dreher thx giving beatdown, cold brew half, Tom Tom foolery 3 COT: be nice to other people this week.
AO: -Rock Q: Splinter PAX: CESS, Bindi, Leprechaun, Splinter FNGs: None COUNT: 4 The Super Rock Start at top of Rockbridge Start at 5:45am Do 50 Merkins, 50 Body Squats 25 Merkins at the bridge 25 Sit-ups at the bridge Run up Eastshore Rd. turnaround at Sandwood Drive, 24 Merkins at the bridge 24 Sit-ups …
AO: Amble Q: Oscar PAX: Fallout (1st F), Oscar, Love Bug, Double Rub, Nails FNGs: None COUNT: 5 WARMUP: Flapping gums in the parking lot THE THANG: Devine to Maple, to Lee, around MLK park (.6m) for as many times as you like, and back to AO via Lee, Maple, and Devine. MARY: There’s something …
AO: _Bull Q: Prodigal PAX: Prodigal, Silent Bob, TapeWorm FNGs: None COUNT: 3 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 stairwells. Climb to …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 5 Min John Wayne THE THANG: – 40 Minute HILT – Stairstepper – 30 Elliptical Hilt – 20 Minute F3 Full Body Circuit – Weighted Rowers 2×15 – Hand to Foot Pass 2×15 – BBSS 2×15 – Burpees x 10 – Mountain Climbers …