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: Flapper PAX: Full Metal Jacket, Flapper, Lemmy, Gepetto FNGs: None COUNT: 4 WARMUP: Gepetto and Lemmy ran, Flapper and FMJ did beat down Mosey to school 10 SSH 10 LBAC each way 10 TTT 10 windmill 10 EW 10 HB 10 flutters 4 count 10 copper head merkins 10 copper head squats …
AO: sawmill Q: Goodspeed PAX: Rudder, Valdez, Cheesesteak, The Beast, Full Metal Jacket, Flapper, Lemmy, Gepetto, IronPAX FNGs: None COUNT: 9 WARMUP: None in the workout THE THANG: IPC Week 1 ANNOUNCEMENTS: sandlot/Sawmill mini convergence Saturday Feast at the Beast OCTOBER 28th Goodspeed goes to the Mission September 16th COT: Anna gets her teeth pulled, …
AO: sawmill Q: Rudder PAX: Goodspeed, Cheesesteak, Shuttlecock, Gepetto, Valdez, Leonidas (visiting from GA) FNGs: None COUNT: 7 WARMUP: IPC Week Zero Workout THE THANG: Team Relay. See web site for all that stuff. Finished so early, we did all the exercises again. Yes….including the burpees. After all, we’re Sawmill! ANNOUNCEMENTS: Around the Crown 10k …
AO: sawmill Q: Cheesesteak PAX: Gepetto, Rudder, Flapper, Goodspeed FNGs: None COUNT: 5 WARMUP: SSH (47) and other favorites THE THANG: 4 Cheesesteak related trivia, right answers earned 4 merkins, 7 burpees Team event with 47 pull-ups, 100 inchworms, 150 box jumps, 200 LBC Round of Mary in timing with building alarm ANNOUNCEMENTS: around the …
AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Betty Crocker, Gepetto, Cheesesteak, Valdez, Lemmy FNGs: None COUNT: 7 WARMUP: Prerun options THE THANG: Post Run Stretching Disc Golf Tutorial Chase the Disc Around the AO ANNOUNCEMENTS: Monday is Cheesesteak Day @ Chubbys. Link in channel IPC starts Tuesday COT: Yes
AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Betty Crocker, Gepetto, Cheesesteak, Valdez, Lemmy FNGs: None COUNT: 7 WARMUP: Prerun options THE THANG: Post Run Stretching Disc Golf Tutorial Chase the Disc Around the AO ANNOUNCEMENTS: Monday is Cheesesteak Day @ Chubbys. Link in channel IPC starts Tuesday COT: Yes
AO: sawmill Q: Full Metal Jacket PAX: Rudder, Gepetto, Shuttlecock, Goodspeed, Lemmy FNGs: None COUNT: 6 WARMUP: Mosey to BHES; typical stretches and exercises THE THANG: 10 cones w/tennis 🎾 on top set up around parking lot. Tennis 🎾 had exercises/reps written on them. Each Pax, in succession, could decide whether all Pax would do …
AO: sawmill Q: Valdez PAX: Cheesesteak, Flapper, Frodo, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder FNGs: None COUNT: 9 WARMUP: Mosey to BHE THE THANG: Parking lot shuffle Bear crawl forward 2 spaces – 3 merkins Crab walk back 1 space – Ab ex of your choice x5 Repeat until end of parking lot BOMBS …
AO: sawmill Q: Cottontail PAX: Goodspeed, Flapper, Full Metal Jacket, Gepetto, Rudder, Shuttlecock, Toomer FNGs: None COUNT: 8 WARMUP: 22 to 24 feet per second rate of descent for SSH, LBAC, cherry pickers, copperhead squats, toy soldiers aka windmills, Finkleswings, disclaimer, 1 burpee for every airborne division in WWII THE THANG: mosey to ball fields/playground …
AO: sawmill Q: Gepetto PAX: Rudder, Goodspeed, Flapper, Lemmy, Full Metal Jacket, Cheesesteak, Shuttlecock FNGs: None COUNT: 8 YHC encouraged everyone to join in on the pre run however I ran solo. WARMUP: Standard Warmup Circle Exercises THE THANG: On to the smooth concrete to get those legs ready for action. 10 – Clams Each …