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Orienteering beat down
AO: Sawmill Q: Cottontail PAX: Betty Crocker, Rudder, Full Metal Jacket, Cottontail, Valdez, Flapper, ramjack, HighChair, The Beast, McAfee, Stifler FNGs: 1 Stifler COUNT: 11 WARMUP: impromptu co-Q took care of that as I was behind schedule setting up cones for stops. THE THANG: two equal ish teams with map of AO. Choose your route, …
33 Burnout
AO: Valhalla FNGs: None COUNT: 4 WARMUP: Warmed up with SSH, Thru the Tunnel, Imperial Walkers and a little Michael Phelps THE THANG: Ran around the church to warm up the ol’ legs and finished at the block pile. John Wayne’d with a coupon down to the lower parking lot and grabbed a parking spot …
Next Exercise is – Through the Tunnel
AO: Stumble FNGs: None COUNT: 9 www.strava.com/routes/2992141174951534490
[email protected]
AO: Sawmill Q: Betty Crocker PAX: Betty Crocker, Gepetto, Grouper, Valdez FNGs: None COUNT: 4 WARMUP: walk THE THANG: run around Winderemere 3.5- 5ish ANNOUNCEMENTS: gippetto scuba lesson went well.
Trip to Casey’s & back
AO: Stumble FNGs: None COUNT: 3 THE THANG: strava.app.link/erQuChA5jsb Coffee on Odyssey after the out and back COT: prayers and devo led by Odyssey
Monday Mayhem
AO: Valhalla FNGs: None COUNT: 4 WARMUP: Mosey Around the Church SSH x 15 + 1 Burpee Imperial Walkers x 15 + 3 Burpees Thru the Tunnel x 15 + 5 Burpees Hillbillies x 15 + 7 Burpees LBAC x 40 + 9 Burpees THE THANG: 11-22-33-44-55 Man Makers Curls for Girls Herschel Walker Trio …
Calm Before the Storm
AO: The Bull FNGs: None COUNT: 6 THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. Climb to the top and complete 20 merkins. Descend down the same stairwell …
Burpees and Blocks
AO: Spur FNGs: None COUNT: 7 WARMUP: Diagonal Mosey 9 BurpeesHorizontal Push 15 SSH Diagonal Mosey 7 Burpees Horizontal Push 15 Imperial Walkers Diagonal Mosey 5 Burpees Horizontal Push 15 Thru the Tunnel Diagonal Mosey 3 Burpees Horizontal Push 15 Shoulder Circle (LBAC); 7 Reps Each Diagonal Mosey 1 Burpee THE THANG: Dora – 50 …
Finishing the Wall
AO: Sawmill FNGs: None COUNT: 9 WARMUP: classic warm-arama SSH, LBAC, Squats, IW& HB, Finkel Swings, etc, etc, eta THE THANG: Building the wall. Moved about 15 blocks (end to end) across the parking lot through the field and back again. Tabata style. Lots of annoying exercises during breaks. MARY: Mary slept in so we …
Snapshot of 2021 Cold Brew Half
AO: The Wall FNGs: None COUNT: 4https://www.strava.com/routes/2990703078604141750
BunkBed comes for the Double Down
AO: Scorepile FNGs: None COUNT: 9 THE THANG: Dealer’s Choice all and every Saturday Rotation was Nails ->Schweddy->BunkBed->Stent->Ripcord->Trademark->Crawl Space->Ball Boy repeat Nails: SSH, Arm Circles Schweddy: Squats BunkBed: Hip Openers, Ray Charles, Merkins Stent: Abs Ripcord: grab various blocks, curls, overhead press and tricep extension Trademark: Ukrainian Freedom twist Crawl Space: Progression. 4 BBS and …
Dealer’s Choice, The Pax Strike Back
AO: Dawnstrike FNGs: None COUNT: 4 WARMUP: Originally supposed to be Dealer’s Choice, but the PAX refused and made YHC lead. SSH Imperial Walker Mercans Bird Dogs Cat Cow Hip Thrusts Side plank leg lift Lunge Open /close the gates Knee hugs Heel kicks Frankensteins Mosey Broad jumps Spider-Man push-ups Drop step lunges Crunches Speed …
Loop by Improv
AO: Stumbe FNGs: None COUNT: 15THE THANG: www.strava.com/activities/7585799092
Zudzu Ruck
AO: Kudzu FNGs: None COUNT: 5 WARMUP: It’s a ruck. So…it is it’s own warmup. THE THANG: Rucked (with weight) 4 miles with various topics of conversation. Educational (wink wink) Lottery, Self Contained Underwater Breathing Apparatus, Jet Skis at night, Increasing our relationship with Rec Commission. MARY: ANNOUNCEMENTS: COT:prayers to increase our gratitude for God-given …
Springlake – Laurel Springs – Trenholm
AO: Scramble Q: McNugget PAX: Tarek, Brett Bostic, Leprechaun, Hawg, Pinkman, McNugget, Gaston, Wallace of Scramble FNGs: None COUNT: 9 Trenholm, Springlake, Laurel Springs, Trenholm, COThttps://www.strava.com/routes/2990448350463167670
Interval Training and Rucking
AO: Prowl FNGs: None COUNT: 6 WARMUP: Walk/Ruck around the big loop of Sandhills THE THANG: Fenway, Baconator and Coin Flip rucked/walked Bayou, Runt and BunkBed did interval training. 45 sec run then 45 sec walk until everyone met back at Starbucks ANNOUNCEMENTS: COT: Runt talked about reading the life of King David and how …
But the downhill, though…
AO: Ramble FNGs: None COUNT: 14WARMUP: Route description and shit talk THE THANG: connect.garmin.com/modern/course/121411397 ANNOUNCEMENTS: Oct. 8 10 yr F3 Anniversary. Cold Brew Half date set COT: BOM thankful for this group of men and their support and leadership
Tabata
AO: Sawmill FNGs: None COUNT: 6 WARMUP: Stretches-LBACs(forward-seal claps-arm flutters-air press); IWs-Hillbillies THE THANG: Tabata 1-2-3-4 T1: 45 sec/15 Sec rest (Merkins-Plank Jacks-Mtn Climbers-Squat Jumps-SSHs T2: 45 sec/15 sec rest (Shoulder Press-Curls for Girls-Bent Over Rows) w/coupons Run .2 miles T3: 30 sec/10 sec rest(Flutters-Heels-to-Heaven-Rosalitas) T4: 20 sec/10 sec rest(Merkins-WAMs-Hand-Release) MARY: 5 Burpees/Stretches ANNOUNCEMENTS: T2T …
Blocks, abs, & suicides
AO: Hammer FNGs: None COUNT: 5 WARMUP: 15 ssh ic, 15 Frankenstein ic, 15 through the tunnel THE THANG: 25 curls with block, 25 overhead press , 25 kettle bells, 25 flutter kicks ic, 25 x- factor, 25 lbc’s 25 dips at picnic table, 25 box jumps, 10 pull ups, at monkey bars. suicide’s at …
Owens and FA
AO: Revolution FNGs: None COUNT: 4 Meet at Dreher. Ride to Improv’s house. Head to Owens, Kilbourne, Shady , Lakeshore.
Thirsty Thursday
AO: Sandlot FNGs: Brokedown COUNT: 8 WARMUP: 11 Burpees 15 Seal Jacks 9 Burpees 15 Imperial Squats 7 Burpees 15 Thru the Tunnel 5 Burpees 15 Hillbillies 3 Burpees 15 Shoulder Circle (LBAC); 7 Reps Each 1 Burpee THE THANG: Mosey to the Baseball Field (AMARP) 5 Lunge/LT Dana 10 Plyo Merkins/Partner Plank Declines 15 …
Return of Noonan
AO: Rogue FNGs: None COUNT: 5 THE THANG: routes.rungoapp.com/route/w6z0WD10bs
Planks for the Explosive Split Squats!
AO: Thunder FNGs: None COUNT: 7 WARMUP: SSH Imperial Squat Walkers Worlds Best Stretch High plank Hip Thrusts- both legs, right leg, left leg Mercans Side plank hip dips Superman Leg warm up: Knee hugs Quad pulls Open and close the gates Frankensteins Hamstring stretch Mosey Hand release merkins Drop step lunge Flutter kicks Mosey …
LaVar had a plan….we think?
AO: Swamp Fox FNGs: None COUNT: 9 WARMUP: Mosey to another parking lot SSH X10 IC Squats X15 OYO Arm Circles Fwd X20 IC Arm Circles Rev X20 IC Mosey to front of a house Planks “on your hands” for 30 sec Air Chair 30 sec Mosey to a park THE THANG: Tabata 25 sec …
Bladerunner
AO: Bladerunner FNGs: None COUNT: 8 WARMUP: 7 foot walk THE THANG: 3-5 miles
Kenny G’s Summer farewell
AO: Stumble FNGs: None COUNT: 7 THE THANG: www.strava.com/activities/7574836893
when you get to the folk take it
AO: Ramble FNGs: 1 Friar Tuck COUNT: 8 WARMUP: THE THANG: www.strava.com/routes/2989664592893613488 Some spiced it up with some Fartleks. ANNOUNCEMENTS: George is back home. COT:
Wednesday 🍳
AO: Scramble FNGs: None COUNT: 3 THE THANG: strava.app.link/RndqIY7Obsb
Parking stops are not just for parking
AO: Sawmill COUNT: 7 WARMUP: mosey to ball field parking lot for warmorama THE THANG: Stop 1 (playground at ball field) Pull-ups/merkins/dips/Freddie’s/box jumps/lap around playground (2x) Stop 2 (church parking lot) plank walk/crab walk along parking stops with WAMs and dips at each parking stop. Lunges, bear crawls, crab walks, more merkins, box cutter, more …
Back-stop Boot Camp
AO: Woodshed FNGs: None COUNT: 6 WARMUP: Boot Camp Tabata @ Music ANNOUNCEMENTS: anniversary 10 year Don’t let the noise of other people’s opinions drown vour inner voice. -Steve Jobs
Tuesday Ft J
AO: Revolution FNGs: None COUNT: 2 Meet at Dreher. Ride to Ft and back. 20 miles
Diamonds are a HIMs best friend
AO: Sandlot FNGs: None COUNT: 4 7 diamonds with toys Burpees and cusacks Side planks with brick couple with lateral raise Dead bugs with blocks Mary: Growing pains – 30 LBCs IC 30 Supermans IC 30 Runners’s situps COT: Prayer requests by @Two_Gloves and @Bayou. Intentionality In 5 years you will arrive at a well …
These hills were Kalmia-ing me
AO: Amble FNGs: 1 Vespa COUNT: 15 THE THANG: connect.garmin.com/modern/course/120120137 ANNOUNCEMENTS: Columbia 10 Yr Anniversary 10-08-22 T-shirt designs are due this week! COT: Pray for George (did 20 merkins for him), Mud Dawg’s dad, Tubesocks as he goes to aid the people of Eastern Kentucky.
Ash’s solo trot
AO: Stumble FNGs: None COUNT: 1 THE THANG: strava.app.link/TP2UMyms8rb
I was told to do this
AO: [email protected] FNGs: None COUNT: 5 WARMUP: NULL THE THANG: Run 3 to 6 miles MARY: NULL ANNOUNCEMENTS: #DIV0! COT: Various Circles
No Hope Hill
AO: Valhalla FNGs: None COUNT: 5 WARMUP: mosey THE THANG: Lots of Running with shoulder tap burpees and monkey humpers mixed in ANNOUNCEMENTS: October is full of activities. Check the thread for more details COT: Jesus with some more Jesus
F3 Golf?
AO: The_Castle FNGs: None COUNT: 11 WARMUP: SSH IC x 20, Through the Tunnel IC x 15 THE THANG: Golf: Mosey to various holes for exercises. Par rep number is announced. 1 minute AMRAP each hole. Hole 1: Merkins- 30 Hole 2: LBCs – 60 Hole 3: Squats – 40 Hole 4: HR merkins – …
Ramble and the Hare for George
AO: Ramble FNGs: None COUNT: 8 WARMUP: THE THANG: AUDIBLE:If you don’t know @Fallout (1st F) ‘s boy is back in the hospital. Fallout is leaving for a breather tomorrow morning and we will be supporting him at #amble but in our own way. Route will start at Shandon Prez and run down the Amble …
Harbison Big Loop
COUNT: 10 Harbison Outer Loop The THANG: www.strava.com/routes/2986697450348449300
Cola NE monthly convergence July 2022
COUNT: 13 WARMUP: disclaimer, mosey around Rec center, SSH, and some others THE THANG: hand off to Gepetto for block work, buddy teams around the parking lot. MARY: to school for some bench work and Abs. SATURDAY CONVERGENCE SPECIAL: closed out with team frisbee golf around AO, with exercises mixed in, Valhalla/Sandlot vs Sawmill. ANNOUNCEMENTS: …
Spattle Strike Frisbee July 2022
AO: Battle COUNT: 16 WARMUP: Mosey to field and performed various stretching exercises and tossed the disc around. THE THANG: Count-off 1,2 formed teams and had a blast! The rivalry between Wally and Oscar continues. ANNOUNCEMENTS: Columbia 10 yr 10.08.2022 at #brickpile. Bullseye Half Marathon 10.15.2022. Spattle Strike 0630 at #spur in August. COT: Continued …
Bayou Conquer’s the Spartan Super
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – SSH, Thru the Tunnel, LBAC THE THANG: – Spartan Super, 6.2 Miles, 29 Obstacles. – Failed Five Obstacles that resulted in 90 Burpees and 2.5 Miles of Penalty Loops MARY: None ANNOUNCEMENTS: None COT: “I have fought the good fight, finished the race, …
Dealers choice
AO: Hammer Q: Bindi, BunkBed, BooBoo, McNugget PAX: Bindi, BunkBed, BooBoo, McNugget FNGs: None COUNT: 4 Dealers choice
Betamax Q
AO: Woodshed Q: Betamax PAX: Betamax, Silent Bob, Odyssey, Chewy, Silver Bullet, Pondo, Teddy, Backstop, Gruden, Side Salad, Quagmire FNGs: 1 Quagmire COUNT: 11 THE THANG: DORA with bricks and blocks One partner Cusacks the block across the field, does 5 merkins, and then Cusacks back while other partner does counted exercises with bricks… 100 …
Escalator and Suicides
AO: Sandlot Q: Runt PAX: Runt, Ed Strack, Honey Do, Coin Flip, Two Gloves, Ruby FNGs: None COUNT: 6 Escalator and Suicides 28 power jacks with bricks 21 curls for girls 14 mountain climbers IC 7 man makers w/coupons Followed by Cusack flavored suicides. 6 Total Rounds ANNOUNCEMENTS: Runvergence 0530 at Eggs up Grill on …
Champs-Ely-Hand Loop
AO: Amble Q: improv PAX: improv, RayCharles, Oscar, BunkBed, Nails, BigTime, Laces Out, OBC FNGs: None COUNT: 8 Route:https://connect.garmin.com/modern/course/119347571# ANNOUNCEMENTS: Runvergence Friday #amble 0530. Blossom OnB COT: Prayers for George (Fallout’s son), Jon (MudDawg’s dad), Geri (Fenway’s wife).
EMOMs for Dayzzz
AO: Sandlot_Valhalla Q: Two Gloves PAX: Two Gloves, Fenway FNGs: None COUNT: 2 HIgh intensity workout (EMOM) Every minute on the minute. Series of thirty workouts with 20 second breaks after five rounds each. COT: I am fearfully and wonderfully made: Psalm 139:14
Silver Bullet Frisbee Alphabet
AO: Woodshed Q: Silver Bullet PAX: Silverbullet, Pondo, Chewy, Teddy, Silent Bob, Side Salad FNGs: None COUNT: 6 THE THANG: We took turns throwing a frisbee and doing exercises where it landed for each letter of the alphabet.
Tuesday Swampy Hilly Muggy Wo
AO: Swampfox Q: Ryan Newton PAX: Ryan Newton, Kitty, Strom, Leprechaun, Misfire FNGs: None COUNT: 5 WARMUP: Yep THE THANG: Ran up and down Cherry Laurel and did various boot campy things. Rutland was planned but avoided. MARY: ANNOUNCEMENTS: Yep COT:Yep