AO: sawmill
Q: Cottontail
PAX: Rudder (WeaselShaker), Valdez, Cheesesteak, HighChair, Flapper, Gepetto
FNGs: None
COUNT: 7
DISCLAIMER
WARMUP: mosey to fire station, SSH, LBAC, IW, hillbillies, copperhead squats, cherry pickers, o/h air press, windmills, finkle swings, mosey to DOKO
THE THANG: est. 1790 as “Revenue Maritime” by Alexander Hamilton 234 yr ago: 8 stops around Doko accumulating 234 diff types of merkins, lunge, Lt Dan, Bernie Sanders, John Wayne between. Mix in some Abs.
Est. as a “service” 1915 in Dept of Treasury 109 yr ago: 5 trips up/down stairs for 100 reps of Abs/legs + 9 burpees.
USCG Academy est. 1876 in New London 148 yr ago: 6 stops enroute back to AO accumulating 148 more merkins, Abs and legs.
:alert: ANNOUNCEMENTS :alert: : Q school next Saturday; Tunnel 2 Towers 5k 9/13; Oct Famously Hot Half/5k for cancer; stand by for details on F3 Midlands Lighthouse 4 Life fundraiser/mileage challenge 6-12 Oct.
COT: prayers for Kim, Susan, old college friend.
Q: Cottontail
PAX: Rudder (WeaselShaker), Valdez, Cheesesteak, HighChair, Flapper, Gepetto
FNGs: None
COUNT: 7
DISCLAIMER
WARMUP: mosey to fire station, SSH, LBAC, IW, hillbillies, copperhead squats, cherry pickers, o/h air press, windmills, finkle swings, mosey to DOKO
THE THANG: est. 1790 as “Revenue Maritime” by Alexander Hamilton 234 yr ago: 8 stops around Doko accumulating 234 diff types of merkins, lunge, Lt Dan, Bernie Sanders, John Wayne between. Mix in some Abs.
Est. as a “service” 1915 in Dept of Treasury 109 yr ago: 5 trips up/down stairs for 100 reps of Abs/legs + 9 burpees.
USCG Academy est. 1876 in New London 148 yr ago: 6 stops enroute back to AO accumulating 148 more merkins, Abs and legs.
:alert: ANNOUNCEMENTS :alert: : Q school next Saturday; Tunnel 2 Towers 5k 9/13; Oct Famously Hot Half/5k for cancer; stand by for details on F3 Midlands Lighthouse 4 Life fundraiser/mileage challenge 6-12 Oct.
COT: prayers for Kim, Susan, old college friend.