No hope mosey
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway FNGs: None COUNT: 3 WARMUP: 4 minute walk and talk THE THANG: 2.5 mile interval on No Hope Hill ANNOUNCEMENTS: COT:
Backstop
Community Tour
AO: sandlot Q: Bayou PAX: Ruby, Bayou, Broke Down, Fenway, Backstop, The Beast FNGs: None COUNT: 6 WARMUP: 15 SSH + 1 Burpee 15 IW’s + 2 Burpees 15 TTT’s + 3 Burpees 15 Hillbillies + 4 Burpees 40 LBAC’s + 5 Burpees THE THANG: 10-8-6-4-2 x 7 Rounds Burpees Lunges Squats Merkins Core Cardio …
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:
Tour of Valhalla
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves, Flow FNGs: None COUNT: 5 WARMUP: 4 minute John Wayne THE THANG: Interval run for 26 minutes 15 minute session 3: podcast Consumed review of Genesis/Job text (Backstop led the discussion) ANNOUNCEMENTS: sandlot tomorrow prowl Friday Coffeeteria after workout COT: Fenway recovering from sickness
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:
Tour of Valhalla
AO: valhalla Q: Baconator PAX: Baconator, Backstop FNGs: None COUNT: 2 WARMUP: walk and talk THE THANG: 3 mile Interval run (no hope hill and Old still road) ANNOUNCEMENTS: this week reading plan on slack 👏🏻 backstop for posting it COT:. 🙏🏻 for Fenway and 2 gloves for speedy recovery
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:
Stairway to heaven
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, Squats, hillbillies, LBAC THE THANG: 3 laps around campus 11 rounds of running stairs and a pain station at the bottom of each flight (merkins, squats, BBSU) ANNOUNCEMENTS: AOQ handoff in February (date tba) COT: New study following Bible …
Lonely ruck
AO: prowl Q: Backstop PAX: Backstop FNGs: None COUNT: 1 WARMUP: THE THANG: ANNOUNCEMENTS: COT: