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: Cottontail PAX: Cheesesteak, Flapper, Full Metal Jacket, Lemmy, Valdez FNGs: None COUNT: 6 WARMUP: yup THE THANG: mosey to oakhurst stopping at every intersection and hill. Round of merkins, abs and squats at intersections. Repeats on hills. Smallest 4 sets, then 3, then one each lap/set on last two hills to get …
AO: sawmill Q: Gepetto PAX: Bush, Valdez, Lemmy FNGs: None COUNT: 4 WARMUP: Its already warm! THE THANG: Loops, out and backs, you name it! There’s something for everyone here at R@W! :alert: ANNOUNCEMENTS :alert: : Crazy Train Continues this week. COT: Yes
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Flapper, Full Metal Jacket, Valdez, Gepetto, HighChair, Cottontail, Goodspeed FNGs: None COUNT: 9 WARMUP: Disclaimer and review of the 5 core principles. Classic Warma-Rama with a Finkle Swing finish. THE THANG: Dusted off the Sawmill Pain Game and dice, and table and cones and marker. With some new …
AO: sawmill Q: Goodspeed PAX: Cheesesteak, Rudder (WeaselShaker), Gepetto, Bush, Flapper, Fallout, BunkBed, Snowden (Weasel Supporter) FNGs: None COUNT: 9 WARMUP: Mosey to the School SSH, LBAC, Cherry Pickers, Air Press, Windmills, TTT, Finkle Swings THE THANG:Bear crawl up 3 parking stalls Merkins increasing each line, crab walk back 2 Squats increasing each line. Head …
AO: sawmill Q: Flapper PAX: Flapper, Gepetto FNGs: None COUNT: 2 Gepetto ran 6.5 miles while Flapper did: WARMUP: SSH, TTT, WM, IW, HB, LBAC, AP, merkins, flutters, and squats THE THANG: Tabata, 45 sec exercise 20 sec rest, 7 sets, 3 rounds Merkins, Freddies, dry docks, lt dans, burpees, gas pumpers, wall sit Wind …
AO: sawmill Q: Cottontail PAX: Rudder (WeaselShaker), Full Metal Jacket, Cheesesteak, Bush FNGs: None COUNT: 5 WARMUP: Disclaimer, 20x SSH, 10x ea. IWs, LBACs, copperhead squats, hillbillies, mosey. THE THANG: (1) post 4 corners of rec center, tennis courts, and parking lot for total of 10 stops, 25 merkins each (24 on last stop) for …
AO: sawmill Q: Full Metal Jacket , Flapper PAX: Gepetto, Cheesesteak, Lemmy, Flapper, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Yep! SSHs, LBACs, TTTs, Merkins, IWs, Hillbillies THE THANG: Deck o’Cards: each Pax dealt three cards/one pax at a time-do what it says on each of the three cards-then run a lap around the …
AO: sawmill Q: Full Metal Jacket PAX: Bush, Gepetto, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: No Sir! THE THANG: Gepetto ran a “half”, Bush set a 10K PR and FMJ kept pushin’ towards yearly Merkin goal. :alert: ANNOUNCEMENTS :alert: : Nope COT: Prayed for all F3 Families
AO: sawmill Q: Betty Crocker PAX: Bush, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: Various THE THANG: Parrner w plate while other ab. Sets of 25 to complete 100. 1) chest press / flutters. 2) OHP / squat 3) BO row / lunge 4) tricep ext/ gas pumpers. Then finished with trip …
AO: sawmill Q: Bush PAX: Gepetto, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: LBAC’s, Imperial walkers, Hillbillies, Side straddle hops, thru the tunnel. THE THANG: mossey over to the baseball parking lot. Performed bear crawl and lunge walk in the parking lot. Moved to loop. Performed a mix of excises and each corner of …