AO: Dawnstrike Q: Snowflake PAX: Misfire, Oscar, Quaker, Lobstah, Jar Jar, Snowflake, BunkBed, Betamax, VHS FNGs: None COUNT: 9 WARMUP: plank for Jar Jar THE THANG: deliver Bunkbed to #thewall, lose Jar Jar in the handoff, return to Dreher via Emily Douglas and chez Fallout. Ring doorbell. Celebration of V-ups and the Carolina dry dock. …
AO: Thunder Q: Bucket Truck PAX: Dog-Faced Gremlin, Insanity, SweetTart, Fallout (1st F), Mud Dawg ( 2nd F), Oscar, Churchkey, SmokeScreen, Spot, Phlegm, Traitor, Bucket Truck, Escrow, Betamax, Quaker FNGs: None COUNT: 15 WARMUP:Various stretches…Michael Phelps, hamstring stretches, shoulders, arm circles THE THANG: 1. Mosey to front of Hand. 6 burpees, 13 merkins, 70 sit-ups …
AO: Amble Q: Mud Dawg ( 2nd F) PAX: Woody, Betamax, RayCharles, Mud Dawg ( 2nd F), Ripcord, Oscar, OBC, Nails, Funnel Cake FNGs: None COUNT: 9 WARMUP: Mud Dawg coming in hot! THE THANG: www.strava.com/routes/3102040966913670470 MARY: quite contrary ANNOUNCEMENTS: all of them COT: lord watch over these pax their families and loved ones
AO: Thunder Q: Oscar PAX: Bucket Truck, Escrow, Wally, Dog-Faced Gremlin, Oscar, SmokeScreen, Phlegm, Betamax, Mud Dawg ( 2nd F), Ronda, Pinkman, SweetTart, Funnel Cake, Boo Boo, Rattatouie (sp?), Jabberwocky, VHS FNGs: None COUNT: 17 WARMUP: SSH, Catcher’s Squat, Merkins, Michael Phelps, LBAC, Cat/cow, up/down dog, thread the needle, mosey 1 lap, soccer warm ups …
AO: Dawnstrike Q: Phlegm PAX: Oscar, Misfire, Betamax, Nails FNGs: None COUNT: 5 WARMUP: SSH x 20, Imperial Walkers x 20, Lunge-walk, Open and Close the gate walk, Frankenstein walk. THE THANG: Starting at the church courtyard, we do Russian Twist x 15 and Merkins, Flutterkick x 15 and Merkins, Squats x 15, then Merkins. …
AO: Amble Q: Betamax PAX: Oscar, Betamax, Double Rub, Fallout (1st F), Froman, Nails FNGs: None COUNT: 6 WARMUP: Nah THE THANG: Harden St out-and-back (more miles on Rosewood for half the PAX) MARY: No thanks ANNOUNCEMENTS: So many they go all the way out to October. F3 Dads kicked off this AM and will …
AO: Thunder Q: Fallout (1st F) PAX: Betamax, Dog-Faced Gremlin, McNugget, SweetTart, Traitor, Spot, SmokeScreen, Bucket Truck, Oscar, Mud Dawg ( 2nd F), Insanity, DriveBy, Quaker, Fallout (1st F), Royale FNGs: None COUNT: 15 WARMUP: THE THANG: Warmup: SSH, 25, IC 30 merkins Imperial walkers, 20, IC 30 squats LBACs(forward,reverse,overhead), 15, IC 30 merkins Oil …
AO: Thunder Q: CESS PAX: SmokeScreen, Spot, Oscar, Backstop, DriveBy, CESS, Traitor, Betamax, Dog-Faced Gremlin, SweetTart, McNugget, Bucket Truck, Churchkey FNGs: None COUNT: 13 WARMUP: 5 rounds SSH IC x 10 2 Burpees 10 Merkins OYO THE THANG: Mosey to the Amphitheater Circuit of exercises moving at your own pace. 4 total rounds. – Amphitheater …
AO: Dawnstrike Q: Fallout (1st F) PAX: Betamax, BunkBed, Oscar, Snowflake, Phlegm, Babar, Pipeline, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: SSH, IC, 20 Merkins, 30 Grass-pickers, IC, 20 Squats, 30 LBAC (forward, reverse, overhead), IC, 20 Merkins, 30 Oil Derricks, 10 per leg Squats, 30 THE THANG: Mosey to blocks Block circuit: 20 …
AO: Amble FNGs: None COUNT: 63 CONDITIONS: Cool brisk morning for the Amble 10 Year. Right next to Kathwood Baptist where it all started! WARMUP: So many merkins done by those participating in the merkin charity challenge. THE THANG: PAX chose one of two at will. The OG Route: www.strava.com/activities/9142888831 Michelle 5K: www.strava.com/activities/9142921201 ANNOUNCEMENTS: 05-29-23 …