AO: Battle FNGs: None COUNT: 3 WARMUP: 3 sets of Imperial Walks & Squats followed by Mercans and LBC’s, DryDocks and American Hammers and Diamonds and Big Boys THE THANG: #Battle Loop Circuit X3 punctuated with sets of 10 Pull-ups, 15 OH Presses, 20 Squats, 25 Sit-ups, 30 Curls & 35 Bench Presses, all with …
AO: Sawmill FNGs: 1 Stifler COUNT: 11 WARMUP: impromptu co-Q took care of that as I was behind schedule setting up cones for stops. THE THANG: two equal ish teams with map of AO. Choose your route, stop at cones, perform prescribed exercises, remember what random item from mi casa was placed there, move on. …
AO: Dawnstrike FNGs: None COUNT: 5 WARMUP: SSH IW Catcher’s squat hold Mercans Jelly Rolls Worlds Greatest Stretch Down dog/Up dog Cat cow Bird Dog Squats Mountain climbers Hip thrusts Calf mountain THE THANG: X3 Blocks/bricks Curls Goblet squats Overhead press Kettle bell swings Bench press Bent over rows MARY: 10 inclines 10 declines 15 …
AO: Spur FNGs: None COUNT: 9 WARMUP: SSH, Through the tunnel, the windmill, arm circles forward & reverse, overhead clap, the worlds greatest stretch. THE THANG: 1st Station: 5 merkins 2nd Station: 5 Side Straddle Hops 3rd Station: 5 Squats 4th Station: 5 calf raises by each post on calf mountain 5th Station: 20 second …
COUNT: 7 THE THANG: Here’s the deal for this Saturday’s edition of The Wall. 3 options. Drop a car at Weston lake and Get a ride to the the East end of the Palmetto Trail at 6:30 and run 6.3 to Weston Lake trailhead. Option 2 come at 7:30 to Weston Lake and run 6.3 …
AO: Stumble FNGs: None COUNT: 11 THE THANG: MoM Death Loop following a Legion tease ANNOUNCEMENTS: Bull Half Marathon October 14!!! Stomp the Swamp COT: Leadership thoughts
AO: Amble FNGs: None COUNT: 15 WARMUP: THE THANG: We ran to Froman’s, while trying to keep up with SweetTart and BunkBed.
COUNT: 11 THE THANG: www.strava.com/routes/2992604595995749308 ANNOUNCEMENTS: Hero Hustle, Bemis on Q at The Wall, Ray Tanner 12k COT:Prayers for Dylan, Nadine, & George
AO: Scramble FNGs: None COUNT: 10 THE THANG: Forest Dr to Willingham to Ravenwood to Reamer to Trenholm back to COT ANNOUNCEMENTS: 10 yr. Anniversary shirts COT:
AO: Rogue FNGs: None COUNT: 5 YHC went to the Archives for some challenging hill work. Conditions: 72 degrees and 90% humidity. It was muggy! THE THANG: 4.5ish miles with hills on Aborwood, High Hill, Montague, Hampton Hill, and Wood Hill. ANNOUNCEMENTS: Bemis on the Q at THE WALL this Saturday. Several race opportunities as …