AO: the_castle Q: DoubleDown PAX: Dog-Faced Gremlin, grilz, Kamikaze, Katniss, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: SSH – Imperial Walker THE THANG: Bricks – Tunes – Bro-Ga #GuyYoga – Parking lot loops – Merkins and more ANNOUNCEMENTS: LambChop Fri COT: Prayer and out
AO: valhalla Q: Backstop PAX: Baconator, Two Gloves, Flo-o FNGs: None COUNT: 4 WARMUP: THE THANG: stair, climbing. Three exercises, Bonnie Blair’s diamond Merkins, Bob Hurley. ANNOUNCEMENTS: check out Slack COT: praying for Brianna BHS two-glove friend Flo-o friend. Family economy F3 brothers.
AO: woodshed Q: Teddy PAX: Silver Bullet, Silent Bob, Side Salad, Pipeline FNGs: None COUNT: 5 5 pax breezed in for a nice morning sesh @Woodshed WARMUP: the yoosh THE THANG: moseyed out for a short loop around the neighborhood, stopping 4 times for pain stations: 5 burpees, 15 ‘mericans and 25 LBCs each time. …
AO: rogue Q: Easy Street PAX: Bemis, SweetTart, noonan, Shocker, McNugget FNGs: None COUNT: 6 WARMUP: Try to harness the wind and wonder if Sweettart made it… THE THANG: The King (Elvis) haunted many of our runs this morning but no kings prematurely left the building before a safe return. McNugget and Sweettart played hide …
AO: score Q: Spool PAX: Lumen, Nails, Crawlspace, Spool FNGs: None COUNT: 4 WARMUP: The Usual SSH/Imperial Walkers IC x25 Arm stretches & mosey to the pile for some bricks then proceed to the courtyard. THE THANG: 20/20/20 calf raises feet in different positions Little more stretching 1 pax Mosey to the lamp post while …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Full Metal Jacket, Lemmy FNGs: None COUNT: 4 WARMUP: somewhat. THE THANG: FMJ did Booty things. Rest did runny things. Peaking for Dam2Dam this Saturday. Cheesy posted on time for 7.5 miles. YHC set his alarm wrong, so ended up with 5.5. Lemmy did a couple wardrobe changes …
AO: sandlot Q: Ruby PAX: Baby Seal, Bayou, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: Moving some coupons and bricks, SSHs, TTHs, IWs, LBACs (forwards and backwards), Michael Phelps – 10 reps each THE THANG: Circuit thingy – 15 block swings, 25 curls for girls Travel to other side of parking lot via farmers …
AO: thunder Q: Adrian PAX: Oscar, Spot, Fallout, Lobstah, Dog-Faced Gremlin, Bucket Truck, Adrian FNGs: None COUNT: 7 Weather: 49 and windy THE THANG: SSH x 15 IC Slow-Fast Squat x 15 IC Imperial Walker x 15 IC Merkins x 10 IC Mountain Climber x 10 IC Mosey to King / Duncan SSH x 15 …
AO: the-rock Q: Hawg PAX: Bindi FNGs: None COUNT: 2 WARMUP: Run to AO or sit in car and wonder if @Hawg will show up. THE THANG: 2 for Rocky Road puddling jumping ANNOUNCEMENTS: check slack & D2D Saturday! COT: Use our strength and abilities to lead our family’s well.
AO: stride Q: BunkBed PAX: BunkBed, Harbaugh, DOT FNGs: None COUNT: 3 WARMUP: DOT takes off before Harbaugh and BunkBed get there. THE THANG: DOT route: www.strava.com/activities/10745884921 BB and Harbaugh: www.strava.com/activities/10745913920 MARY: ANNOUNCEMENTS: 03-09-2024 F3 Lex 10yr 03-16-2024 LRAH lrah.org/ 04-??-2024 Stride 10 Yr 05-18-2024 Frontlines Forward 5k COT: Prayers for this coming week