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: Two Gloves PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: SSH, squats, windmills, merkins, little arm circles Forward, backward, overhead. THE THANG: circuit down the steps with merkins at bottom and abs at top, then mosey to other set of steps for rinse and repeat. 3 full circuits then Bible …
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:
AO: valhalla Q: Backstop PAX: Flo, Fenway, Baconator, Two Gloves FNGs: None COUNT: 5 WARMUP: THE THANG: ANNOUNCEMENTS: COT: I have hidden my words in your heart, and I may not sin against you Philippians,119:11
AO: valhalla Q: Fenway PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: ssh, thru the tunnel, hillbillies, arm circles, arm raise, seal claps, squats, merkins, burpees. THE THANG: Mostly running around the facility with stair climbing and core exercises. ANNOUNCEMENTS: In progress COT:Bible study last fifteen minutes discussing Leviticus.
AO: valhalla Q: Backstop PAX: Baconator, Two Gloves, Flo-o FNGs: None COUNT: 4 WARMUP: THE THANG: stair, climbing. Three exercises, Bonnie Blair’s diamond Merkins, Bob Hurley. ANNOUNCEMENTS: check out Slack COT: praying for Brianna BHS two-glove friend Flo-o friend. Family economy F3 brothers.
AO: valhalla Q: Baconator PAX: Backstop, Baconator FNGs: None COUNT: 2 WARMUP: THE THANG: 3.5 mile Interval run ANNOUNCEMENTS: COT: prayers for 2 gloves🤒 and Fenway🤒; backstop new job🤑
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:
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