AO: Thunder
FNGs: None
COUNT: 9
WARMUP:
www.strava.com/activities/9710602471 Stridelite of BunkBed, Quaker, SweetTart and we had a near death experience with the Owl on Heyward!!! Luckily SweetTart spotted it. I also lied, we went much faster on the run than anticipated.
mosey to end of parking lot
various leg stretches
THE THANG:
www.strava.com/activities/9710915992/overview
Mosey to Emily Douglas Park and grab bricks
The Motivator X5 IC
The Arm Circle Song
Michael Phelps X5 IC
CCW Hillbilly Randomizer
Tabatta 45 seconds on and 10 off (well, at least that’s what the setting was, felt like less than 10 off) Exercises listed below, but necessarily in this order
1. Low Plank
2. Curls
3. Overhead Press
4. Triceps Extensions
5. Murder Bunnies (IPC season baby)
6. BBS
7. Goblet Squat
8. American Hammer
9. Split squat right leg
10. Split Squat left leg
3 full rounds of exercises while listening to the 90s Block Party Playlist
Put up bricks then mosey to flag
Ring of Fire each PAX does 2 merkins then 1
Recover
Sadly, Fallout missed hearing Linoleum, I got a ‘Oh my goodness’ out of Oscar! We need a revised playlist for Bucket Truck with his version of the 90s, Beta knew the lyric to every song and Escrow came very close to saying he had enough. Plus new victims of the arm circle song! Wonderful accompaniment by Beta and SweetTart
ANNOUNCEMENTS:
Tomorrow 0530 #scramble Trenholm Plaza Runvergence
08-29-23 0530 #thunder 10 Yr
08-31-23 0530 #woodshed 9Yr
09-08-23 Tunnels to Towers 5k
09-23-23 Hero Hustle 5k
09-30-23 Golf Waggle with Mud Dawg
10-14-23 Columbia 11 Yr
COT:
Prayers for Sydney, Tommy Boy’s daughter, Fenway’s M and Runt’s mother
FNGs: None
COUNT: 9
WARMUP:
www.strava.com/activities/9710602471 Stridelite of BunkBed, Quaker, SweetTart and we had a near death experience with the Owl on Heyward!!! Luckily SweetTart spotted it. I also lied, we went much faster on the run than anticipated.
mosey to end of parking lot
various leg stretches
THE THANG:
www.strava.com/activities/9710915992/overview
Mosey to Emily Douglas Park and grab bricks
The Motivator X5 IC
The Arm Circle Song
Michael Phelps X5 IC
CCW Hillbilly Randomizer
Tabatta 45 seconds on and 10 off (well, at least that’s what the setting was, felt like less than 10 off) Exercises listed below, but necessarily in this order
1. Low Plank
2. Curls
3. Overhead Press
4. Triceps Extensions
5. Murder Bunnies (IPC season baby)
6. BBS
7. Goblet Squat
8. American Hammer
9. Split squat right leg
10. Split Squat left leg
3 full rounds of exercises while listening to the 90s Block Party Playlist
Put up bricks then mosey to flag
Ring of Fire each PAX does 2 merkins then 1
Recover
Sadly, Fallout missed hearing Linoleum, I got a ‘Oh my goodness’ out of Oscar! We need a revised playlist for Bucket Truck with his version of the 90s, Beta knew the lyric to every song and Escrow came very close to saying he had enough. Plus new victims of the arm circle song! Wonderful accompaniment by Beta and SweetTart
ANNOUNCEMENTS:
Tomorrow 0530 #scramble Trenholm Plaza Runvergence
08-29-23 0530 #thunder 10 Yr
08-31-23 0530 #woodshed 9Yr
09-08-23 Tunnels to Towers 5k
09-23-23 Hero Hustle 5k
09-30-23 Golf Waggle with Mud Dawg
10-14-23 Columbia 11 Yr
COT:
Prayers for Sydney, Tommy Boy’s daughter, Fenway’s M and Runt’s mother