AO: raw Q: Rudder (WeaselShaker) PAX: Gepetto, Lemmy, Betty Crocker FNGs: None COUNT: 4 WARMUP: LOL THE THANG: Everybody run! :alert: ANNOUNCEMENTS :alert: : Scandinavian relay approaches! COT: Prayers for all our brothers who are married and navigating troubled waters. And thanksgiving for the bountiful blackberry harvest. At $15 per quart. $22 for Bush.
AO: kudzu Q: Rudder (WeaselShaker) PAX: Betty Crocker, Full Metal Jacket, Lemmy, Cottontail FNGs: None COUNT: 5 WARMUP: For a Ruck? No. THE THANG: Rucked 3.25 miles while Cottontail debriefed us on his D-Day jump in Normandy. :alert: ANNOUNCEMENTS :alert: : None COT: Prayers to share Gods love to those we meet today.
AO: kudzu Q: Gepetto PAX: Full Metal Jacket, The Beast, Lemmy, Mimi, Bush, Betty Crocker FNGs: None COUNT: 7 WARMUP: some did, all should THE THANG: run, ruck, or merkins :alert: ANNOUNCEMENTS :alert: : none COT: FMJ closed us out
AO: sawmill Q: Betty Crocker PAX: Bush, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: Various THE THANG: Parrner w plate while other ab. Sets of 25 to complete 100. 1) chest press / flutters. 2) OHP / squat 3) BO row / lunge 4) tricep ext/ gas pumpers. Then finished with trip …
AO: raw Q: Betty Crocker PAX: Bush, Cheesesteak, Betty Crocker, Gepetto FNGs: None COUNT: 4 WARMUP: life stretching THE THANG: ran 3.5 and up :alert: ANNOUNCEMENTS :alert: : BUSH SENT US HOME WITH AWARD WINNING BANANA NUT BREAD BAKES YDAY. AMAZING WORK! COT: give us grace and peace with those we come in contact with. …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Bush, Flapper, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Rudder Classic Warma-Rama. THE THANG:A pax (Flapper) threw a blinky light about 30 feet. (I hope that not as far as he could), assigned a combination of weight plates, and carried them to the light and back …
AO: raw Q: Goodspeed PAX: Betty Crocker, Gepetto FNGs: None COUNT: 3 WARMUP: None THE THANG: Run Miles :alert: ANNOUNCEMENTS :alert: : Guardians of the Night 5k COT: At Coffeteria
AO: sawmill Q: Cottontail PAX: Goodspeed, Betty Crocker, Flapper, HighChair, Bush FNGs: None COUNT: 6 WARMUP: SSH, IW, Hillbillies, copperhead squats, LBACs THE THANG: it’s a Murph. Nuff said. Close out with round o’Mary. :alert: ANNOUNCEMENTS :alert: : Guardians of the Night 5k 7/20. Tunnel 2 Towers 5k 9/13 COT: Meaning of Memorial Day, Honor …
AO: raw Q: Rudder (WeaselShaker) PAX: Betty Crocker, Bush, Lemmy, Gepetto FNGs: None COUNT: 5 WARMUP: We never do. Gepetto probably did. THE THANG: Miles. Lots of miles. :alert: ANNOUNCEMENTS :alert: : Running opportunities throughout the week. COT: Prayer that God is slow to anger and continues to forgive us.
AO: sawmill Q: Cottontail PAX: Flapper, HighChair, Betty Crocker, Valdez, Gepetto FNGs: None COUNT: 6 WARMUP: SSH, IW, Hillbillies, LBAC, copperhead squats, mosey to IGA. THE THANG: Tabata 45sec work/15sec and rotate. Three rounds, 8 stations. -choppin wood -tire flips -block burners -pistons -kettle swings -bent over rows -curls -overhead press Lap around IGA between …
Covid revival with blocks and tires, =?utf-8?q??= 🙏 Mary BethRead More »