AO: _Castle
Q: Special K
PAX: Kamikaze, Dog-Faced Gremlin, Katniss, Wham, Special K, Quaker, Fergie, Buc-ee, Turncoat, Turnpike, Wannabe, High Stick, Sparkay
FNGs: None
COUNT: 13
WARMUP: SSH, TTH, Mountain Climbers, Superman, Superwoman, Calf Stretch
THE THANG:
-Grab two bricks from the pile and mosey to the intersection, -10-20-20 at each intersection to the Guard Shack and back (10 Merkins, 20 Curls, 20 Overheads Press),
-Liberal Hill 5x w/ Special K LBC 20x each time,
-Mosey to the Gazebo for Step ups, Incline Merkins, Dips,
-Mosey to the Tunnel of Love for Wall Sits,
-Return bricks to the pile
ANNOUNCEMENTS:
07-04-23 0630 Convergence at #thunder, Ryan Rawl Workout at the Statehouse or the July 4th 20 miler from Stride to the State House
07-11-23 0515 #rogue 5 yr Anniversary
07-24-23 to 07-29-23 Crazy Train! AO line-up coming soon
07-29-23 1900-2200 F3 Shag Dance Night at Covenant Rd PCA Fellowship Hall
08-05-23 Q School
08-29-23 0530 #thunder 10 Yr Anniversary
10-14-23 0700 @F3 Columbia 11 Yr Anniversary
COT:Lord’s Prayer
Q: Special K
PAX: Kamikaze, Dog-Faced Gremlin, Katniss, Wham, Special K, Quaker, Fergie, Buc-ee, Turncoat, Turnpike, Wannabe, High Stick, Sparkay
FNGs: None
COUNT: 13
WARMUP: SSH, TTH, Mountain Climbers, Superman, Superwoman, Calf Stretch
THE THANG:
-Grab two bricks from the pile and mosey to the intersection, -10-20-20 at each intersection to the Guard Shack and back (10 Merkins, 20 Curls, 20 Overheads Press),
-Liberal Hill 5x w/ Special K LBC 20x each time,
-Mosey to the Gazebo for Step ups, Incline Merkins, Dips,
-Mosey to the Tunnel of Love for Wall Sits,
-Return bricks to the pile
ANNOUNCEMENTS:
07-04-23 0630 Convergence at #thunder, Ryan Rawl Workout at the Statehouse or the July 4th 20 miler from Stride to the State House
07-11-23 0515 #rogue 5 yr Anniversary
07-24-23 to 07-29-23 Crazy Train! AO line-up coming soon
07-29-23 1900-2200 F3 Shag Dance Night at Covenant Rd PCA Fellowship Hall
08-05-23 Q School
08-29-23 0530 #thunder 10 Yr Anniversary
10-14-23 0700 @F3 Columbia 11 Yr Anniversary
COT:Lord’s Prayer