AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: walk and talk 6:00 THE THANG: ruck 2.25 miles or run 3.6 miles :alert: ANNOUNCEMENTS :alert: : Memorial Day Murph 0600 from Starbucks to sandlot playground and back COT:
AO: valhalla Q: Baconator PAX: Jar Jar, Bidet, Fenway, Baconator, Backstop, Two Gloves, Ronaldo FNGs: None COUNT: 7 WARMUP: SSH/TTT/LBAC THE THANG: Hope road run :man-running: 3 stations: burpees, plank jacks, merkins Ladder up:1st lap=5 reps/station L2-10 reps L3: 15reps L4: 20 reps :alert: ANNOUNCEMENTS :alert: : merkin challenge donation Blueberry challenge COT:
AO: valhalla Q: Fenway PAX: Baconator, Fenway, Two Gloves, Backstop, Flo FNGs: None COUNT: 5 WARMUP: plank walkout, high knees, squat jump, windmill, Michael Phelps, Squat to hip opener, hill Billies, side straddle hop, through the tunnel, baby arm circle front and reverse, seal clap, arm raise, Imperial Walkers. THE THANG: big boys, incline/decline merkins, …
AO: sandlot Q: The Beast PAX: Bayou, Running Rebel, Broke Down, Ruby, Backstop FNGs: None COUNT: 6 WARMUP: The usual suspects…SSH, Imperial walkers, little baby arm circles and finkel swings. THE THANG: The PAX started in the weight room with four rounds of weight lifting exercises including Incline dumbbell press, curls, and kettlebell swings. Then …
AO: prowl Q: Baconator PAX: Backstop, Baconator, Runt, Ruby, Fenway, Baby Seal FNGs: None COUNT: 6 WARMUP: THE THANG: run/ruck the Sandhills loop ANNOUNCEMENTS: COT:
AO: the_bull Q: Prodigal PAX: Silver Bullet, Silent Bob, Teddy, TapeWorm, Fenway, Backstop, Baconator, Prodigal, Pipeline, Odyssey FNGs: None COUNT: 10 WARMUP: For some! 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 …
AO: sandlot Q: Bayou PAX: Ruby, Bayou, Runt, Full Metal Jacket, Cedric Wright, Spot, Flapper, Running Rebel, Broke Down, The Beast, Backstop, Fenway, Big Worm, CESS, Trent Robinson, Billy Chambers FNGs: None COUNT: 16 WARMUP: Inch Worm 30 Sec Cobra Stretch to Pike to Downward Dog 15 Second Scorpion Right 15 Second Scorpion Left 15 …
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
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, hillbilly, imperial walkers THE THANG: 2x stairs + merkins/squats mosey to no hope hill 1.5 mile run/walk with 5x merkins/squats mosey back to parking lot 2x stairs +merkins/squats ANNOUNCEMENTS: next week valhalla 5/11 on the road at THE BULL …
AO: prowl Q: Baconator PAX: Backstop, Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute walk and talk THE THANG: interval run for 36 minutes ANNOUNCEMENTS: COT: