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:
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
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 …
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 …
AO: -Rock Q: Kitty PAX: Hawg, BooBoo, Billy Bob, Gaston FNGs: None COUNT: 5 WARMUP: Instructions THE THANG: 2 for The Rock; 3 for Rocky Road MARY: ANNOUNCEMENTS: Give money for F3 Shirts. COT: Yep
AO: -Rock Q: BunkBed PAX: Hawg, Billy Bob, McLovin FNGs: None COUNT: 4 WARMUP: Hawg ran to AO and BunkBed got in one lap of The Rocky Road THE THANG: www.strava.com/activities/9250424794 Rocky Road down Rockbridge, L on Eastshore to Sandwood and back up. Rinse and Repeat The Rock: 50 Squats and 50 Merkins at the …
AO: -Rock Q: Leprechaun PAX: Hawg FNGs: None COUNT: 2 WARMUP: Run to AO THE THANG: 2 for Rocky Road
AO: -Rock Q: Tarek PAX: Big Worm, Hawg FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: -Rock Q: Bindi PAX: Bindi, Hawg FNGs: None COUNT: 2 WARMUP: stretch OYO, run to AO THE THANG: 1 for the rock , 1 for rocky road MARY: ANNOUNCEMENTS: COT:Bom, prayer
AO: -Rock Q: Hawg PAX: Leprechaun, Big Worm FNGs: None COUNT: 3 WARMUP: Run to AO both Leprechaun and I Big Worm 50 body squats & 50 merkins THE THANG: 2 for Rocky Road 1 for the ROCK ANNOUNCEMENTS: Miracles in Motion 5k 5/12/23 COT: Thankful for God’s breath in our lungs.