Columbia – Prowl

5 k Friday run/ruck

AO: prowl Q: Baconator PAX: Backstop, Baconator, Fenway, Coin Flip, Ruby FNGs: None COUNT: 5 WARMUP: walk and talk THE THANG: runners: 5k intervals Ruckers: keep walking and talking ANNOUNCEMENTS: Valhalla is taking clown cars to the Bull Monday 3/11 COT: :pray: for Sally(Ruby and Fenway’s neighbor), rubys friend (stroke), travel safety

5k friday

AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby FNGs: None COUNT: 5 WARMUP: 4 minute THE THANG: 3.5 mile run; 2.25 ruck ANNOUNCEMENTS: COT: Coffeeteria Consumed podcast review week4 Genesis and Job

5k Friday

AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: 6 minute John Wayne THE THANG: 3 mile interval run or 2 mile ruck ANNOUNCEMENTS: COT:

2 pair

AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Ruby FNGs: None COUNT: 4 WARMUP: walk and talk 6 minutes THE THANG: runners: 5k Ruckers:2.2 miles ANNOUNCEMENTS: COT:

5k friday

AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby FNGs: None COUNT: 5 WARMUP: walk and talk 6 minutes THE THANG: runners: 3.3 mile interval run Ruckers 2 miler ANNOUNCEMENTS: COT:

How to build a snowman workout 🏋️‍♀️

AO: prowl Q: Backstop PAX: Coin Flip, Baconator, Ruby, Fenway FNGs: None COUNT: 5 Build a snowman workout plan: Base: 100 jumping jacks middle: 50 squats Head: 25- push up Scarf: 1 min plank Hat: 25 burpees Buttons: 10 inchworms Nose: 25 squat jump Eyes: 35 toe touches Mouth: 100 air punches

5 k Friday

AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: walk and talk THE THANG: Runners: 3.25 miles Ruckers: 2.0 miles ANNOUNCEMENTS: next week is annual Christmas run and coffeeteria. Wear your elf outfit COT:

5 k friday

AO: prowl Q: Baconator PAX: Backstop, Baconator, Ruby, Baby Seal FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: runners: 3.4 mile run Ruckers: 2.25 miles ANNOUNCEMENTS: COT:

5 k Friday

AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: 6:00 walk and talk THE THANG: Runners:3.4 mile interval Ruckers: 2.5 mile ruck ANNOUNCEMENTS: Sandlot Saturday @ Westwood 0630 COT:

Walk/jog

AO: prowl Q: Backstop PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: THE THANG: walk/jog ANNOUNCEMENTS: COT: Let the message about Christ, in all its richness, fill your lives. Teach and counsel each other with all the wisdom he gives. Sing psalms and hymns and spiritual songs to God with thankful hearts.

5 k friday

AO: prowl Q: Baconator PAX: Baby Seal, Baconator, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: 4:00 John Wayne THE THANG: runners: 3.5 mile intervals Ruckers: 2.25 ruck ANNOUNCEMENTS: COT:

5k Friday

AO: prowl Q: Baconator PAX: Backstop, Baconator, Fenway, Keith Price (Blooper), Ruby, Two Gloves, Baby seal FNGs: None COUNT: 7 WARMUP: 6:00 John Wayne & mumblechatter THE THANG: Run 3.4 miles: 1. 2:00 intervals x 4 2. 1 miler 3. 1 mile Recovery and striders Ruckers: 2.25 miler ANNOUNCEMENTS: SANDLOT ANNIVERSARY 11/11 @ North springs …

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5k Friday

AO: prowl Q: Baconator PAX: Baby Seal, Baconator, Fenway, Ruby, Blooper💪🏻 FNGs: None COUNT: 5 WARMUP: walk and talk. THE THANG: runner: 3.6 miles; Ruckers: 2.3 miles ANNOUNCEMENTS: happy birthday to Two 🧤 today! COT:. Runt and family; Fenways wife; baby seals wife.

5k friday

AO: prowl Q: Baconator PAX: Baby Seal, Baconator, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: mumblechatter and John Wayne for 6:00. THE THANG: Runner: 3.5 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot meet at North springs park tomorrow COT: 🙏🏻 Baby 🦭 wife, Runt and family, ruby’s son

Hey cupcake

AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby, Two Gloves, Hasbro FNGs: None COUNT: 7 WARMUP: John Wayne and mumblechatter THE THANG: Runners: 4.25 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot at Westwood Saturday 9/23 COT: Fenway bday, Runt and family, baby seal’s wife🙏🏻 (car accident)

100

AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Hasbro, Ruby, Mindcraft FNGs: None COUNT: 7 WARMUP: 4 minute mumblechatter THE THANG: Ruckers: 2 miles Runners: 4 miles ANNOUNCEMENTS: Sandlot Saturday 💪🏻; IPC wk2 next Tuesday at Harry parone 0500 COT: prayers for Runt’s family

5k friday

AO: prowl Q: Baconator PAX: Backstop, Baconator, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 5 WARMUP: THE THANG: 2 runners: 4.25 miles; Ruckers: 2.25 miles ANNOUNCEMENTS: IPC next Tuesday at SVHS COT:

Getting better

AO: prowl Q: Backstop PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 Ruck and fellowship🚶 📣 announcements check out Slack Prayer request 🙏  Ed wife,Runt family community@ F3 family’s Quote of the day 📣 Quit waiting for everything to be perfect. you have everything you need right now.

Friday 4 miler

AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Baby seal FNGs: None COUNT: 5 WARMUP: 10 minute interval THE THANG: 2×1.5 mile run; 2:00 recovery; 4 minute cool down OR 45 minute ruck MARY: ANNOUNCEMENTS: COT: people in Hawaii, Kathy Knight surgery

Friday 4 miler

AO: prowl Q: Baconator PAX: Backstop, Baconator, Ruby, Runt FNGs: None COUNT: 4 WARMUP: 8:00 minute warm up (0.6 mile) THE THANG: 3.6 mile run/2.25 mile ruck MARY: ANNOUNCEMENTS: crazy Train next week COT: check out “14 peaks: nothing is impossible” on Netflix; 🙏🏻 for runt’s mom

5k friday

AO: prowl Q: Baconator PAX: Baconator, Backstop, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 4 minute John Wayne THE THANG: 3.25 interval run/2 mile ruck MARY: ANNOUNCEMENTS: COT:

Run/ruck

AO: Prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 2 minute John Wayne THE THANG: 1 mile intervals, 2x 1/2 mile run, 2minute interval cool down MARY: ANNOUNCEMENTS: crazy train end of the month COT:coffeeteria

5k Friday

AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 6 WARMUP: 4minute mumblchatter John Wayne THE THANG: runners:3.5 mile run Ruckers: 2.25 miles MARY: Phillipians 2:7-8 “Humbleness” ANNOUNCEMENTS: COT:

5k Friday

AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: 6minute John Wayne THE THANG: runners: 3.6 miles. Ruckers: 2.6 miles MARY: ANNOUNCEMENTS: COT: 🙏🏻 for Runt, Bayou, and Coin flip for tomorrow’s Deka.

5k friday

AO: Prowl Q: Baconator PAX: Baconator, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: 4 minute JOHN WAYNE THE THANG: 3.15 mile Interval run; 2 mile ruck MARY: ANNOUNCEMENTS: sandlot will meet at Westwood tomorrow. COT: prayers for hasbro and family; contd. 🙏🏻 for Andy and Kathy

Ruck like a Boss at Prowl

AO: Prowl Q: Runt PAX: BunkBed, Bayou, Fenway, Two Gloves, Ruby FNGs: None COUNT: 6 WARMUP: Various stretches and talking in the parking lot THE THANG: www.strava.com/activities/9231662700 Runt did some running intervals Good walk and talk with the PAX, talking about the struggles of working in public education, admiring the construction work going on behind …

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Recovery

AO: Prowl Q: Fenway PAX: Runt, Bayou, BunkBed, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: Mumblechatter THE THANG: Recovery ruck-stroll by all except Runt who put in a couple fast paced miles. MARY: None ANNOUNCEMENTS: Passing the Gotcha flag to Bunk Bed for your through midlands. Sandlot workout tomorrow at Westwood High School …

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5k summers here friyay

AO: Prowl Q: Baconator PAX: Baconator, Bayou, Fenway, Ruby, Runt, Poser FNGs: None COUNT: 6 WARMUP: 4 minute John Wayne and mumblechatter THE THANG: 5k interval run (2:00 intervals) MARY: ANNOUNCEMENTS: COT:Continued prayers for Kathy and Andy (cancer). Both are improving as well as Bayou’s wife (back).

Murph

AO: Prowl Q: Baconator PAX: Baconator, Bayou, Easy Street, Honey Do, Ruby, Fenway, clickbait, Two Gloves, Two Doses, Swingline, Runt FNGs: None COUNT: 11 WARMUP: THE THANG: Murph 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run MARY: ANNOUNCEMENTS: COT: Deut. 20:2-4

Murph prep 5k

AO: Prowl Q: Baconator PAX: Baconator, Fenway, Poser FNGs: None COUNT: 3 WARMUP: mumblechatteru THE THANG: 5k run with 20# vest💪🏻🏃‍♂️ MARY: ANNOUNCEMENTS: Mt mitchell tomorrow COT:

Heavy 5k Friday

AO: Prowl Q: Baconator PAX: Baconator, Fenway, Ruby, Snowflake (FL), Two Gloves, Pavarotti, Poser , Josh Lorenzetti-slap stick FNGs: 1 Josh Lorenzetti-slap stick COUNT: 8 WARMUP: 5-10 minute run walk THE THANG: -20 minutes 🏃‍♂️w/ weighted vest 3:00run-2:00 rec -1 mile 🏃‍♂️no vest -2:00 Intervals to finish MARY: ANNOUNCEMENTS: COT:

5k friday

AO: Prowl Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute John Wayne THE THANG: Interval run 3 miles Ruck 2.25 miles MARY: ANNOUNCEMENTS: COT:

5k friday

AO: Prowl Q: Baconator PAX: Baconator, Bayou, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: 3.4 mile interval (2:00) 2.5 mile ruck MARY: ANNOUNCEMENTS: sawmill convergence 4/29, Mt Mitchell hike 5/20 COT: prayers for swingline mom, 🥓 friends Andy and Kathy (cancer)

5k Friday #?

AO: Prowl Q: Baconator PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: 2 minute interval for 36 minutes MARY: ANNOUNCEMENTS: COT: prayers for Andy and Kathy (cancer)

5k Friday

AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby FNGs: None COUNT: 5 WARMUP: John Wayne for 6 minutes THE THANG: runner: 4.3 miles. Ruckers:2.5 miles MARY: ANNOUNCEMENTS: Valhalla convergence 3/25 at VALHALLA 0630 COT:

5k friday

AO: Prowl Q: Baconator PAX: Coin Flip, Swingline, Snowflake (Florida) FNGs: None COUNT: 4 WARMUP: mumble chatter for a minute THE THANG: 3 laps around Sandhills loop (3.2 miles) MARY: ANNOUNCEMENTS: Swingline tour ends tomorrow at F3 greenwood and delivery of peanut butter to Connie Maxwell. COT: 🙏🏻 coin flip as he leaves in April …

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5k Friday again…

AO: Prowl Q: Baconator PAX: Ruby, Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: runners: 3.1 mile Interval run; Ruckers: ruck 2.25 miles Sandhills loop MARY: ANNOUNCEMENTS: convergence sandlot at Westwood high school 2/25@0700 COT: 2 gloves 1st grandchild coming next week.

5k Friday

AO: Prowl Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute John Wayne THE THANG: runners 3.2 mile interval; Rucker 2.2 mile ruck MARY: ANNOUNCEMENTS: convergence next Saturday at Westwood HS COT:

5k Friday

AO: Prowl Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute John Wayne THE THANG: runners 3.2 mile interval; Rucker 2.2 mile ruck MARY: ANNOUNCEMENTS: convergence next Saturday at Westwood HS COT:

5kfriday

AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Two Gloves, Ruby FNGs: None COUNT: 5 WARMUP: 4 minute John Wayne THE THANG: interval run 3.4 miles for runners; 2.25 ruck for ruckers MARY: ANNOUNCEMENTS: may hike mt Mitchell; donations for Connie maxwell (peanut butter); March f3 Charleston event COT:

5k Friday

AO: Prowl Q: Baconator PAX: Baconator FNGs: None COUNT: 1 WARMUP: 10 minute warm up THE THANG: 4.18 mile run MARY: ANNOUNCEMENTS: COT:

5k friday

AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: 6 minute John Wayne THE THANG: Ruckers 2.5 mile, Runners 3.4 mile interval run MARY: ANNOUNCEMENTS: May hike mount Mitchell COT: 🙏🏻Fenway- sister; Good report from Bacons friend battling leukemia.

5k Friday

AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: 6 minute John Wayne THE THANG: 3 Ruckers-2.25 miles 2 Runners-3.2 miles MARY: ANNOUNCEMENTS: COT:Fenways-sisters; two gloves-daughter; baconator- friend Andy and brother-in-law Luke

5k friday

AO: Prowl Q: Baconator PAX: Baconator, Coin Flip, Fenway, Ruby FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: Ruckers-2.25 miles Runner-3.6 miles MARY: ANNOUNCEMENTS: northeast convergence @ sandlot 1/14 0630 COT:

5k Friday

AO: Prowl Q: Baconator PAX: Baconator, Fenway, Ruby, Swingline, Two Gloves, Coin Flip FNGs: None COUNT: 6 WARMUP: 2 minute walk THE THANG: Ruckers rucked 2 miles; runners ran 5k+ MARY: ANNOUNCEMENTS: northeast convergence at sandlot 1/14 0630 COT:

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