Solo Ruck
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/4FlGYuyGQwb
F3 Columbia Backblasts
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/4FlGYuyGQwb
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds – 10 Deadbgs -10 TYT’s – 5 Kickouts – 10 Wide Squat + OH Reach – 30 High Heels/Quick Feet THE THANG: – 2 Rounds (40 on 20 off) Cross Body Mountain Climber & Plank Lat Reach Alt Med Ball Crouch …
AO: Raw Q: Betty Crocker PAX: Betty Crocker, Cheesesteak, Gepetto, Lemmy, Snowden FNGs: None COUNT: 5 WARMUP: THE THANG: at least four MARY: ANNOUNCEMENTS: COT:
AO: Ramble Q: Friar Tuck PAX: BabyRuth, Garnish, Bundy, Churchkey, Friar Tuck FNGs: None COUNT: 5 WARMUP: BR and FT check out the route to make sure it’s ok to run THE THANG: everyone runs the route MARY: pray for us ANNOUNCEMENTS: runvergence on Friday at Eggs Up Grill COT: English and Latin coexisting peacefully …
AO: Amble Q: SweetTart PAX: Biggie Smalls, Mud Dawg ( 2nd F), Fallout (1st F), Nails, Oscar, Love Bug, BigTime, SweetTart FNGs: None COUNT: 8 WARMUP We should definitely be doing that. THE THANG www.strava.com/routes/3052378382021815886 ANNOUNCEMENTS: March 11 Charleston Convergence Friday Amble Runvergence COT: thanks for strong bodies and fellowship
AO: Scramble Q: Tarek PAX: Gaston, Blowout, Collar, Dry Heave, McNugget, Flo, Tube Socks, Tarek FNGs: None COUNT: 8 WARMUP: THE THANG: strava.app.link/QHGrOwV1Owb MARY: ANNOUNCEMENTS: COT:
AO: Scramble Q: McLovin PAX: Detour, Collar, Billy Bob, McLovin FNGs: None COUNT: 4 strava.app.link/LBYcsi7JLwb
AO: -Bunker Q: CESS PAX: dodgeball12, Hawg, Silver Bullet, Jar Jar, Backstop, CESS, Locust, Skip em, firecracker, Vanity FNGs: 1 Vanity COUNT: 10 WARMUP: Mosey to the front of the center. 10 SSH IC 10 Merkins IC 10 Squats IC mosey to the football field THE THANG: Large tire flips – 5 out and 5 …
AO: Sawmill Q: Ramjack PAX: Valdez, Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Ramjack, Shuttlecock, Rudder FNGs: None COUNT: 8 WARMUP: Absolutely not! THE THANG: -Run to Doko Park -Starting at light pole, do 5 burpees, 10 merkins, 15 jump squats, 20 BBSUs, bear crawl to next light pole, rinse and repeat x3. Change exercises and …
AO: Dawnstrike Q: Oscar PAX: Oscar, Betamax, Costanza, DriveBy, Snowflake, Jar Jar FNGs: None COUNT: 6 THE THANG: Classic Dawnstrike with some blocks, trash pickup, Hollywood squares, and painful stretching at the end. ANNOUNCEMENTS: AOQ handed off to @Snowflake: No PAX is safe from being asked to Q Dawnstrike under the new regime! COT: Thanksgiving …