Wintery Hills
AO: -Rock Q: Leprechaun PAX: Hawg, Leprechaun FNGs: None COUNT: 2 WARMUP: Run to AO THE THANG: Rocky Road COT: Help us walk in your path.
the-rock
Never miss a Monday
AO: -Rock Q: Hawg PAX: Leprechaun, Hawg FNGs: None COUNT: 2 WARMUP: Run to AO THE THANG: Rocky Road ANNOUNCEMENTS: Sprintvergence at Trenholm Plaza Thursday Hammer/Swampfox COT: Never take the gift of health for granted!
Lonely Rocky Road except for the Cars Passing Through
AO: -Rock Q: Hawg PAX: Hawg FNGs: None COUNT: 1 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 30 minutes. COT: Be joyful in all circumstances. Thanks be to God!
Super Bowl Hangover
AO: -Rock Q: Leprechaun PAX: Hawg, Kilt, Leprechaun FNGs: None COUNT: 3 WARMUP: 50 merkins 50 squats THE THANG: 2 for The-Rock 1 for Rocky Road ANNOUNCEMENTS: 2/18/23 D2D 110K RELAY 3/11/23 10YR CHS ANNIVERSARY
Great Way to Start the Week!
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.
Misting Hills
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 …
The Rock
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 …
Hilly NEW YEAR!!
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.
Super Rock
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 …
5 Conquerors of The Rock
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.