AO: -Rock Q: Hawg PAX: McNugget, Leprechaun, Hawg FNGs: None COUNT: 3 WARMUP: 50 merkins 50 squats THE THANG: 1 for The-Rock #30 Ruck 2 for Rocky Road dodging cars ANNOUNCEMENTS: 2/18/23 D2D 110K RELAY 3/11/23 10YR CHS ANNIVERSARY COT: Reminded that our health is a gift to be used to glorify God.
AO: -Rock Q: Leprechaun PAX: Hawg, Leprechaun FNGs: None COUNT: 2 Start at top of Rockbridge Start at 5:45am Do 50 Merkins, 50 Body Squats Hill Circuit 25 Merkins at the bridge 25 Sit-ups at the top =1 lap • Repeat and reduce by 1 Rep on Merkins and Sit-ups each lap until 6:15am “ROCKY …
AO: -Rock Q: Leprechaun PAX: Kilt, Hawg, Strom, Nelly, Leprechaun FNGs: None COUNT: 5 Start at top of Rockbridge Start at 5:45am Do 50 Merkins, 50 Body Squats Hill Circuit 25 Merkins at the bridge 25 Sit-ups at the top =1 lap • Repeat and reduce by 1 Rep on Merkins and Sit-ups each lap …
AO: -Rock Q: Hawg PAX: Bindi, Goose Fire, Hawg FNGs: None COUNT: 3 WARMUP: Run to AO THE THANG: “ROCKY ROAD” Run-only option Run from top of Rockbridge and up Eastshore Rd. turnaround at Sandwood Drive, repeat for 30min. ANNOUNCEMENTS: 1/7 Bunker Launch & TTF COT: Using our gifts for God’s glory.
AO: -Rock Q: Splinter PAX: CESS, Bindi, Leprechaun, Splinter FNGs: None COUNT: 4 The Super Rock Start at top of Rockbridge Start at 5:45am Do 50 Merkins, 50 Body Squats 25 Merkins at the bridge 25 Sit-ups at the bridge Run up Eastshore Rd. turnaround at Sandwood Drive, 24 Merkins at the bridge 24 Sit-ups …
AO: -Rock Q: Hawg PAX: Tarek, McNugget, Leprechaun, Bindi, Hawg FNGs: None COUNT: 5 f3columbia.slack.com/files/U03P7K7QV2L/F0448GU7EAD/img_2752.jpg ANNOUNCEMENTS: 11/12 Convergence MORONS4BEER COT: Being a light in darkness.
AO: -Rock Q: Hawg PAX: Collar, Tarek, Hawg FNGs: None COUNT: 3 THE THANG: All hills ANNOUNCEMENTS: COT:
AO: -Rock Q: Tarek PAX: Hawg, Bindi, Tarek FNGs: None COUNT: 3 WARMUP: THE THANG: strava.app.link/mbtZ7Lmocub MARY: ANNOUNCEMENTS: COT:
AO: -Rock Q: Hawg PAX: Leprechaun, Wally, BunkBed, Hawg, Bradley – F3(Dwight) FNGs: 1 Bradley – F3(Dwight) COUNT: 5 WARMUP 50 Merkins, 50 Body Squats THE THANG: Hill Circuit 25 Merkins at the bridge 25 Big Boys at the top = 1 lap • Repeat and reduce by one rep on the merkins and Big …
AO: The Rock FNGs: None COUNT: 4 Conditions: Muggy and 73 The Thang: 50 Merkins, 50 Body Squats Hill Circuit 25 Merkins at the bridge 25 Big Boys at the top = 1 lap • Repeat and reduce by one rep on the merkins and Big Boys each lap until 6:15. COT BOM- keep praying …