AO: sawmill
Q: BunkBed
PAX: Frodo, Flapper, Rudder (WeaselShaker), Tinactin (F3 Naperville, IL), Full Metal Jacket, Q-Beam, Waterboy, Gepetto
FNGs: None
COUNT: 9
WARMUP:
All 500 or however many merkins @Full_Metal_Jacket did before BC
THE THANG:
The insanity that @Gepetto indulged in. www.strava.com/activities/10255900989
YHC and the rest of the crew huddled up under the awning and got to business on a rainy day. Our friend Tinactin from Naperville, IL joined us today!
www.strava.com/activities/10255960825
COP
The Motivator X5 IC
TTT X10 IC
WM X10 IC
Oil Derricks X10 each leg OYO
Lunges X10 each leg OYO
Side Lunges X10 each leg OYO
Slo-Mo Squat X10 IC
Merkins X10 IC
American Hammer X10 IC
Merkins X10 IC
Ray Charles X10 IC
Merkins X10 IC
Flutter Kicks X10 IC
Jane Fonda and Fane Jonda both sides, Up-Down, CW, CCW X10 IC (#crowdpleaser)
Mosey and grab a coupon (Tinactin has his own! Whoa, and it’s huge!)
P1 SSH
P2 farmers carry across parking lot
YHC thought that it would be harder to carry them all the way so none of us put down the blocks. P1 ran and grabbed the blocks from us and took them to the awning.
DORA
50 Lt. Mike’s
100 No Cheat Merkins
150 Flutter Kicks
P1 exercise P2 Farmers carry blocks out and back
Cut us short to put blocks back.
Arm Circle Song to close us out (you know you love it!)
@Gepetto was salty we weren’t more saturated from the rain
ANNOUNCEMENTS:
11-23-23 0530 #thunder BC and #rogue gobbler 5k at Hand Middle School coffeeteria to follow
11-24-23 0530 #stumble Runvergence coffeeteria to follow
11-25-23 0700 #spur 0800 coffeeteria from Cinnamon Roll Deli (brought to the AO!) 1300 Wheat Street Columbia, SC
COT:
Prayers for @Tommy_Boy, YHC’s friend Buck and @Frodo ‘s second baby coming April 2024
Q: BunkBed
PAX: Frodo, Flapper, Rudder (WeaselShaker), Tinactin (F3 Naperville, IL), Full Metal Jacket, Q-Beam, Waterboy, Gepetto
FNGs: None
COUNT: 9
WARMUP:
All 500 or however many merkins @Full_Metal_Jacket did before BC
THE THANG:
The insanity that @Gepetto indulged in. www.strava.com/activities/10255900989
YHC and the rest of the crew huddled up under the awning and got to business on a rainy day. Our friend Tinactin from Naperville, IL joined us today!
www.strava.com/activities/10255960825
COP
The Motivator X5 IC
TTT X10 IC
WM X10 IC
Oil Derricks X10 each leg OYO
Lunges X10 each leg OYO
Side Lunges X10 each leg OYO
Slo-Mo Squat X10 IC
Merkins X10 IC
American Hammer X10 IC
Merkins X10 IC
Ray Charles X10 IC
Merkins X10 IC
Flutter Kicks X10 IC
Jane Fonda and Fane Jonda both sides, Up-Down, CW, CCW X10 IC (#crowdpleaser)
Mosey and grab a coupon (Tinactin has his own! Whoa, and it’s huge!)
P1 SSH
P2 farmers carry across parking lot
YHC thought that it would be harder to carry them all the way so none of us put down the blocks. P1 ran and grabbed the blocks from us and took them to the awning.
DORA
50 Lt. Mike’s
100 No Cheat Merkins
150 Flutter Kicks
P1 exercise P2 Farmers carry blocks out and back
Cut us short to put blocks back.
Arm Circle Song to close us out (you know you love it!)
@Gepetto was salty we weren’t more saturated from the rain
ANNOUNCEMENTS:
11-23-23 0530 #thunder BC and #rogue gobbler 5k at Hand Middle School coffeeteria to follow
11-24-23 0530 #stumble Runvergence coffeeteria to follow
11-25-23 0700 #spur 0800 coffeeteria from Cinnamon Roll Deli (brought to the AO!) 1300 Wheat Street Columbia, SC
COT:
Prayers for @Tommy_Boy, YHC’s friend Buck and @Frodo ‘s second baby coming April 2024