AO: woodshed
Q: Pondo
PAX: Kenny G, Pipeline, Pondo, Side Salad, Silver Bullet
FNGs: None
COUNT: 5
DISCLAIMER
WARMUP: 20 SSH, 20 IW’s all IC. 20 merkins, 20 squats, 20 calf raises, 20 CDD all OYO.
THE THANG: pax lined up for Indian Run to Indian Mound. Stopped for pain stations along the way for 20 merkins, 20 heel tap crunches & 20 squats, all OYO. Arrived at Indian Mound for 2 trips down and back with 20 mountain climbers at the bottom OYO and amrap calf raises at top while waiting for the 6. Returned to the AO on same route with pain stations. YHC suffered a right calf cramp on the return and had to power skip it out for a segment.
:alert: ANNOUNCEMENTS :alert: : Columbia F3 anniversary next week. Cold Brew Half is coming up. Chewie has the WS Q Thursday.
COT: prayers for SB’s friend Ms. Hopkins having brain surgery. Prayers for our community and country as we go through the election process. Prayers for healing.
Q: Pondo
PAX: Kenny G, Pipeline, Pondo, Side Salad, Silver Bullet
FNGs: None
COUNT: 5
DISCLAIMER
WARMUP: 20 SSH, 20 IW’s all IC. 20 merkins, 20 squats, 20 calf raises, 20 CDD all OYO.
THE THANG: pax lined up for Indian Run to Indian Mound. Stopped for pain stations along the way for 20 merkins, 20 heel tap crunches & 20 squats, all OYO. Arrived at Indian Mound for 2 trips down and back with 20 mountain climbers at the bottom OYO and amrap calf raises at top while waiting for the 6. Returned to the AO on same route with pain stations. YHC suffered a right calf cramp on the return and had to power skip it out for a segment.
:alert: ANNOUNCEMENTS :alert: : Columbia F3 anniversary next week. Cold Brew Half is coming up. Chewie has the WS Q Thursday.
COT: prayers for SB’s friend Ms. Hopkins having brain surgery. Prayers for our community and country as we go through the election process. Prayers for healing.