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.
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves, Fenway FNGs: None COUNT: 3 WARMUP: ssh,through the tunnel,arm flutters,though the roof,plank stretch,hillbillies,squat stretch jump, imperial walkers,run around entire church THE THANG: 20 incline and decline merkins, 20 jump squats, 20 kettlebell swins, 10 two leg mountain climber, 20 burpees, 10 iron cross,10 skull crusher, 10 reverse …
AO: _Castle Q: Swingline PAX: Turnpike, Kamikaze, Wannabe, Escrow, Katniss, grilz, Wham, Baconator, Swingline, burgundy, specialk, toy, lamb chop, high stakes FNGs: None COUNT: 14 WARMUP: x25 SSH x20 Air Squats x15 Imperial Walkers x10 Thru the Tunnel x5 Burpees THE THANG: Grab (3) Coupons to Carry Travel Around Kings Grant x20 Monkey Humpers x20 …
AO: _Castle Q: Swingline PAX: Kamikaze, Turnpike, Swingline, grilz, Wannabe, T.O.Y, High Stick, Escrow, Katniss, Wham, Baconator, Lamb Chop, Special K, Burgandy FNGs: None COUNT: 14 WARMUP: x25 SSH x20 Air Squats x15 Imperial Walkers x10 Thru the Tunnel x5 Burpees THE THANG: Grab (3) Coupons to Carry Travel Around Kings Grant x20 Monkey Humpers …
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:
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:
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, Imperial walkers, Lil baby arms THE THANG: 2 mile mosey to wild wood with stops for 15squats/10merkins/5core variations (35 minutes) 5 minute coupon exercises (curls,shoulder press, sumo DL, RDL’s) MARY: John 1:22-23 ANNOUNCEMENTS: NE convergence Feb25@westwood, peanut butter for …
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:
AO: Valhalla Q: Fenway PAX: Swingline, Baconator, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP Side straddle Hop;through the tunnel;Hill Billies;windmills;arm circles: arm raise; warm up jog around entire facility. THE THANG: core and strength challenges including groups of Burpees MARY: NONE ANNOUNCEMENTS: CHARLESTON. MARCH 11 at YORKTOWN. Mount Mitchel hike and BBQ May 20. …
AO: Valhalla Q: Baconator PAX: Fenway, Baconator FNGs: None COUNT: 2 WARMUP: John Wayne the parking lot and mosey to the Hill THE THANG: no hope hill Run 200m 10 burpees 10 LBC Run 200m 10 merkins 10 plank jacks Rinse and repeat for 35 minutes MARY: prayers for Fenway’s family ANNOUNCEMENTS: Charleston f3 event …