AO: Valhalla Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: SSH, Imperial walkers, LBAC THE THANG: 3 rounds of each: 1. FARMERS CARRY 100 yards 10 goblet squats-5BBSU 2. Stair run-10 merkins-5 WW1 sit ups 3. Farmers carry-10 rows-5 iron cross John Wayne to COT MARY: ANNOUNCEMENTS: COT:
AO: Scramble Q: Easy Street PAX: Easy Street, McNugget, Furlough, Collar, Kitty, Tarek FNGs: None COUNT: 6 WARMUP: Stretch it out on your own. THE THANG: www.strava.com/routes/3015078417346423754 ANNOUNCEMENTS: Bull Half Marathon and Ray Tanner Run this weekend. Cold Brew Half 12/17 COT: Tommy and Aaron as they recover from kidney surgery… Aaron gave one to …
AO: Amble Q: SubPrime PAX: Oscar, Mud Dawg ( 2nd F), Nails, Dwight, Froman, improv, Double Rub, Trademark, Fallout (1st F) FNGs: None COUNT: 10 4 and 5.2 mile options for the pax on this warm 62 degree morn. Shandon, Sherwood Forest, and Melrose Heights were all visited.
AO: Stumble Q: Pipeline PAX: HolyPoker, TapeWorm, Prodigal, Ash, Pipeline FNGs: None COUNT: 5 5 pax did some Bullseye Half tapering and celebrated the 8th anniversary of Stumble a day early with some rough Strava art. Warmup: Looking at watches and wondering if @BabyRuth would show up The Thang: www.strava.com/routes/3015011257816623050 Draw a figure 8 as …
AO: Rogue Q: Bemis PAX: Bemis, clickbait, Friar Tuck, Recount, Shocker, Easy Street, Dory FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Hammer Q: Hawg PAX: BooBoo, Collar, Bindi, Zuba, McNugget, Wally, Hawg, Stretch FNGs: None COUNT: 8 WARMUP: 1min. SSH 1min. Through the Tunnel 1 min. Imperial Walkers THE THANG: Split into 2 teams of 4 and grab a pole 200 yd. carry to the field to get acquainted with your pole and team. 20 …
AO: Woodshed Q: Billy Bob PAX: Jar Jar, Side Salad, Silver Bullet, Silent Bob, Billy Bob, Bonesaw FNGs: None COUNT: 6 WARMUP: LBAC forward and backward IC x 20. SSH IC x 20. Through the Tunnel IC x 10. Slow fast merkins IC x 10 THE THANG: 10 HR merkins. 20 Squats. 40 LBCs. Al …
AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Hasbro, Honey Do, Runt FNGs: None COUNT: 7 WARMUP: The usual – SSHs x 15, TTH x 15, Imp Walkers x 15, Abe Vigodas x 15, LBACs – forward and backwards – 10 each, seal claps x10, OHPs x 10, 10 – 4 x 4s. THE …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 23 minutes of alternating arm work with dumbells. 40 seconds of work 20 seconds of rest 3 sets chest press 40 lb dumbells 3 sets alternating bent over rows 40 lb dumbells no rest sets 20 seconds for each …
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), SweetTart, Traitor, Garnish, Ronda, Oscar, Froman, Insanity, Spot FNGs: None COUNT: 9 WARMUP: A quick jog to Emily Douglas then right into a dora of 100 big boys, 200 squats, and 300 LBCs one partner works one partner runs a lap …