5 at 5 for 5. Aka Hangout with Nicole
AO: Kudzu Q: Goodspeed PAX: Rudder, Gepetto, Cottontail, Full Metal Jacket, Goodspeed FNGs: None COUNT: 5 WARMUP: None THE THANG: One ran 12, some ran 5, 1 managed the K9 unit. MARY: None ANNOUNCEMENTS: COT:
Columbia, SC
F3 Columbia Backblasts
Wet and Wild for 3 Please
AO: Scramble Q: Easy Street PAX: Easy Street, Wally, Pinkman, Hawg, Turtle FNGs: None COUNT: 5 WARMUP: Stay Dry THE THANG: www.strava.com/routes/3025929836911291914 MARY: ANNOUNCEMENTS: MORONS4BEER, Cold Brew Half 12/17 COT: Stay safe, dry and healthy!
5k Friday
AO: Prowl Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: 4 min John Wayne THE THANG: 2 min interval (run/walk) for 36 minutes MARY: ANNOUNCEMENTS: COT: Ed’s sister and travel safety for Bacon this weekend.
Since we woke up at 3:15 might as well.
AO: Ramble Q: Bundy PAX: Friar Tuck, QuickBooks, Love Child, Churchkey, Winston, Cauliflower, SweetTart, Bundy FNGs: None COUNT: 8 WARMUP: sprint over to the awning THE THANG: connect.garmin.com/modern/course/137113135 ANNOUNCEMENTS: CCBH /The Wall / 9 tickets needed COT: Amen
A 5K with a hint of Nicole
AO: Stumble Q: Faulkner PAX: Quartermaster, TapeWorm, Silver Bullet, Teddy FNGs: None COUNT: 4 2 PAX made it out in the drizzle to start. Quartermaster destroyed the route while Tapeworm made sure Nicole didn’t wash away his favorite hills. Teddy and Silver Bullet modified to a dog walk. All present for coffeeteria! THE THANG: www.strava.com/activities/8100917288
Bayou’s Beast Readiness
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – John Wayne – Treadmill 5 Minutes THE THANG: – Elliptical 45 Minutes Hilt – Stairstepper 25 Minute Hilt – Full Body Strength Training (Bench Press, Incline Press, Chest Press, Peck Deck, Lat Pull Down, Low Row, Triceps Cable Pull Forward, Cable Face Pull, …
PT Run
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 8 WARMUP: 1 mile jog THE THANG: 4 miles in Downtown Chucktown with F3 AO MARY: none ANNOUNCEMENTS: – 11-24-22 is a Thanksgiving workout planned by Fallout. More Details to come. – 12-17-22 Cold Brew Half Marathon. see Bundy – 3-11-23 is the F3 Charleston – …
Rainsborough Run
AO: Sandlot Q: Runt, Hasbro, Bayou, Two Gloves PAX: Hasbro, Two Gloves, Bayou FNGs: None COUNT: 4 WARMUP: SSH, Imperial walkers, through the tunnel, lbac THE THANG: 2 Mile out door run through Rainsborough sprinkled with various stops and variety of exercises with 15 reps each: Merkins, burpees, jump squats, bear crawls, crawl bears, fiddler …
Campus Tour to Earlewood
AO: Revolution Q: Pinkman PAX: Amphibious, JetLag, Pinkman FNGs: None COUNT: 3 Campus – Main – Governors Hill – Elmwood and back through the tunnels
DanwStrike Duo Wins Thunder!!
AO: Thunder Q: Fallout (1st F) PAX: SweetTart, CESS, Costanza, Fallout (1st F), Froman, Oscar, Insanity, Adrian, Spot, Garnish, Betamax, Phlegm, Arson FNGs: None COUNT: 13 WARMUP: Pax ran laps, Q did not Exercises, stretches, form lessons BEAR CRAWL INDIAN RUN (crowd pleaser) THE THANG: 5 teams, 5 stations, 4 minutes round, total reps, divide …