Blythewood Park 126 Boney Rd. Tues/Thurs @ 5:15. Sat@ 6:30. Running Wed 5:15. Monday R@W running group 5:15 Windermere Club. Fri Kudzu ruck 5:00 Food Lion
AO: sawmill Q: Rudder (WeaselShaker) PAX: Lemmy FNGs: None COUNT: 2 WARMUP: Lemmy took off running. YHC lead typical Warm-arama stuff. SSH, IW’s, Hillbillies, Lil’ baby arm circles, squats, Don Quixote‘s, TTT, Merkins, Gas Pumpers, Flutter’s, and of course, Ray Finkle‘s favorite. THE THANG: W/out a designated Q, Pax would phone-in the workout (pitiful). So …
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: sawmill Q: Betty Crocker PAX: Betty Crocker, Full Metal Jacket, Goodspeed, Gepetto FNGs: None COUNT: 4 WARMUP: minimal stretch THE THANG: miles & merkins ANNOUNCEMENTS: COT: Will you be a fountain or will you be a drain today?
AO: sawmill Q: Full Metal Jacket PAX: Flapper, Lemmy, Gepetto, Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Stretches THE THANG: Lenny & Gepetto ran miles; Bootcamp -Each pax grabbed a coupon -Went to parking lot for four corners workout -Pax drew a strip of paper (exercise written on it) from bag -Starting with 5 …
AO: sawmill Q: Cottontail PAX: The Beast, Lemmy, Full Metal Jacket, Shuttlecock, Gepetto, Rudder (WeaselShaker), Flapper FNGs: None COUNT: 7 WARMUP: jog in place, SSH, LBAC, Finkleswings, O/H press, seal claps, copperhead squats, cherry pickers, mosey to church. THE THANG: 4 corners at church. Merkins, 5-10-15-20. WAM, 5-10-15-20. 20 BBSU. Close hand, 5-10-15-20. 15 BBSU. …
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Sort of. THE THANG: (0324-0435 hrs) 700 Merkins (5-10-20-30-20-10-5 x 7) ANNOUNCEMENTS: PTL!! COT:Psalm 121:1-2!
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Full Metal Jacket, Gepetto, Goodspeed, Flapper FNGs: None COUNT: 6 WARMUP: Disclaimer (yep!) 5 Core Principles then Warm-aroma w/out ab exercises. After all, check out the days title!! So Side Stratal Hops, Little Baby Arm Circles, Imperial Walkers, Hillbillies, Don Quijote, Thru the Tunnel, Merkins, Oil Derecks, Finkel …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Gepetto, Goodspeed, Lemmy, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: FMJ graciously started with some stretches (yuck!) (I know it’s good for us!) YHC wrapping it up. Our oil derricks SUCK! Gonna be doing lots of those in the days to come. THE THANG: Arm day was …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Full Metal Jacket, Gepetto, Lemmy FNGs: None COUNT: 5 WARMUP: YHC was still at Graceland doing an encore Elvis. (Yep. It’s in the Lexicon) Thanks for leading, FMJ THE THANG: Arm Day at Sawmill. Lots and lots of arm exercises. Most with bricks. And tons of Merkins. Everything …
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: A few basic stretches THE THANG: Merkins (Uphill/Downhill sets of 100) 5-10-20-30-20-10-5 x 3 = 300 merkins Shoulder Presses w/Coupon 10 sets of 10 reps = 100 presses ANNOUNCEMENTS: Nope COT:Praying for a co-worker undergoing heart transplant surgery this evening. …