Prayer Q source Ruck
AO: Valhalla Q: Backstop PAX: Baconator, Fenway FNGs: None COUNT: 3 WARMUP: THE THANG: Q source prayer MARY: ruck and talk ANNOUNCEMENTS: crazy train COT: prayer country ,family, friends
Baconator
No hope hill 7.3.23
AO: Valhalla Q: Baconator PAX: Backstop, Fenway, Baconator FNGs: None COUNT: 3 WARMUP: John Wayne and mosey to no hope hill. THE THANG: 2.0 miles with 10 pain stations (air squats, merkins, iron cross) MARY: ANNOUNCEMENTS: coffeteria this Friday at prowl, crazy train on the horizon COT:
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:
Polo road tour
AO: Valhalla Q: Baconator PAX: Baconator, Two Gloves FNGs: None COUNT: 2 WARMUP: 4 minute John Wayne THE THANG: 2.6 mile run/walk with pain stations (12 air squats, 8 dc flutters, 4 merkins) MARY: ANNOUNCEMENTS: no hope hill Monday July 3 COT:
6 by 26
AO: Valhalla Q: Swingline PAX: Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: x26 SSH x26 Thru the Tunnel x26 Hillbillies x26 Carolina Dry Docks x26 Slow Squats x26 Imperial Walkers THE THANG: Mosey to bottom of No Hope Hill Hand Release Merkins – 4 sets of 26 26 reps at the bottom, run to …
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.
Hans Solo
AO: Valhalla Q: Baconator PAX: Baconator FNGs: None COUNT: 1 WARMUP: dynamic stretch and 2 minute mosey THE THANG: 2 mile mosey/John Wayne with pain stations Merkins, air squats, Imperial walkers MARY: ANNOUNCEMENTS: COT:
Bunch of Men Playing with Blue Balls
AO: Valhalla Q: Swingline PAX: Baconator, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP: A little mumble Chatter about diseased ol’ trees, followed by: x20 SSH x20 Thru the Tunnel x20 Imperial Walkers x15 LBACs Forward x15 LBACs Backwards x15 Seal Claps Mosey to Block Pile THE THANG: Farmer’s Carry Bump to Bump Speed Bump …
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
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).