Cool Monday Morning
AO: the-rock Q: Leprechaun PAX: BooBoo, Hawg FNGs: None COUNT: 3 WARMUP: Run to AO THE THANG: 1 for The Rock and 2 for Rocky Road ANNOUNCEMENTS: check Slack channel COT: Hawg
the-rock
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AO: the-rock Q: Tarek PAX: BooBoo FNGs: None COUNT: 2 WARMUP: THE THANG: ANNOUNCEMENTS: COT: prayers for the families who lost love ones 22 years ago on 9/11
One is the Loneliest Number
AO: the-rock Q: Kitty PAX: Kitty FNGs: None COUNT: 1 WARMUP: Squats and push-ups seeing if anyone joining in on the fun THE THANG: Rocky Road with Scramble Fly by ANNOUNCEMENTS: COT:
Up $#%!$ Creek
AO: the-rock Q: Leprechaun PAX: BooBoo, McNugget, Easy Street, Hawg FNGs: None COUNT: 5 WARMUP: OYO/ run to THE THANG: 3 for Rocky Rd. 2 for The Rock 50 Merkins 50 squats Run to the bottom on Rockbridge Rd to the bridge. 25 merkins Run back up Rockbridge to the top of the parking lot. …
Another muggy morning
AO: the-rock Q: Bindi PAX: Hawg, Easy Street, Bindi, Pinkman FNGs: None COUNT: 4 WARMUP: OYO THE THANG: 2 for rocky road, 1 for the rock, 1 on a bike MARY: ANNOUNCEMENTS: COT:count o Rama, name o Rama, Bom prayer
The Rock- Lots of Cars
AO: the-rock Q: Kitty PAX: Bindi, Churchkey, Easy Street, Hawg, Billy Bob FNGs: None COUNT: 6 WARMUP: 3 warmed up with 3 laps early THE THANG: Pick your poison-The Rock or Rocky Road MARY: ANNOUNCEMENTS: Check Slack COT: Lean into the Lord when facing Hills of life.
The Rock
AO: the-rock Q: Big Worm PAX: Big Worm, Bindi, Leprechaun, Kilt, Hawg, carpet bagger, Streaker FNGs: 1 Streaker COUNT: 7 WARMUP: THE THANG: 25 merkins, 25 LBC, then run down to the bridge, rinse and repeat going down one rep each time MARY: ANNOUNCEMENTS: marathon in December, F3 Columbia anniversary in October COT:
Long time no see!
AO: the-rock Q: Bindi PAX: Leprechaun FNGs: None COUNT: 2 WARMUP: light stretching OYO THE THANG: 1 for the rock, 1 for rocky road MARY: ANNOUNCEMENTS: crazy train starts today. Thursday will meet at Trenholm plaza COT:count o Rama, name o Rama, Bom, prayer
Elevation Monday = Rocky Road
AO: -Rock Q: Hawg PAX: Leprechaun FNGs: None COUNT: 2 WARMUP: Run to AO THE THANG: Rocky Road Start at the top of Rockbridge head down the hill cross the bridge and turn left on Eastshore climb to Sandshore turn around in intersection and retrace steps back to the top of Rockbridge. Rinse and Repeat …
Sam $#@!. Different Monday
AO: -Rock Q: CESS PAX: Hawg, Leprechaun, CESS FNGs: None COUNT: 3 WARMUP: None. Get after it! THE THANG: 50 Merkins 50 squats Run to the bottom on Rockbridge Rd to the bridge. 25 merkins Run back up Rockbridge to the top of the parking lot. 25 BBSU. Rinse and repeat for 30 minutes. drop …