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:
Baconator
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
Boot camp Wednesday
AO: valhalla Q: Backstop PAX: SweetTart, Fenway, Baconator, Flo FNGs: None COUNT: 5 WARMUP: church, clap dance off THE THANG: Boot Camp, Wednesday burpee, Merkins, squats, mountain, climber, jumping jacks ANNOUNCEMENTS: check Slack COT: F3 family community our economy
No hip hill 2.0
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: John Wayne and mosey 6 minutes THE THANG: No hope hill interval with merkins and squats ANNOUNCEMENTS: COT: Fenway’s neighbor (health and home)
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:
Crisp morning
AO: valhalla Q: Backstop PAX: Two Gloves, Baconator FNGs: None COUNT: 3 WARMUP: jog around Spring Valley THE THANG: interval, running ANNOUNCEMENTS: praying for backstop our boy Ed, and unanswered prayers COT: fbccola.com/wp-content/uploads/2024/01/Consumed-Discussion-Guide-Week-2.pdf
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: