AO: Ramble Q: Churchkey PAX: Ronda, Bailiff, CESS, DriveBy, Friar Tuck, 8 Mile, SweetTart, Winston, Huffy, Turtle, Easy Street, Costanza FNGs: None COUNT: 13 WARMUP: trash talk THE THANG: www.strava.com/routes/3033479722319469484 MARY: heard she’s a Karen. ANNOUNCEMENTS: a bunch of stuff Cess yelled at us to talk about COT: thank you
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: run 3 miles 300 merkins. MARY: nope ANNOUNCEMENTS: COT:
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: -5 pullups, 15 reps with 15 lb dumbells front flys side flys military press -4 pullups, 12 reps with 15 lb dumbells front flys side flys military press -3 pullups, 9 reps with 15 lb dumbells front flys side …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 4 rounds 3 pullups 50 merkins .5 miles treadmill MARY: n one ANNOUNCEMENTS: COT:
AO: Dawnstrike Q: Lobstah PAX: Lobstah, CESS, Snowflake, Quaker, Oscar, Froman FNGs: None COUNT: 6 WARMUP: side straddle hops and arms circles etc. THE THANG: 12 of lots of things in cadence ANNOUNCEMENTS: speed for need run happening this morning COT: prayers for the speed for need cause
AO: Csaup Q: Easy Street PAX: DriveBy, Bemis, BabyRuth, Hawg, Kitty, Swingline, Ziffel, Tube Socks, Oscar, CESS FNGs: None COUNT: 11 WARMUP: Some did 1 mile pre run but Mother Nature provided otherwise. THE THANG: The Therapy Place present Miracles in Motion 5K with F3 Speed for Need supplying the carts and HIMS MARY: Hung …
AO: Ramble Q: CESS PAX: CESS, Huffy, Bundy, Turtle, Tube Socks, Swingline, SweetTart, Sleasley, Friar Tuck, Ronda, 8 Mile, Winston, QuickBooks, Bucket Truck FNGs: None COUNT: 14 WARMUP: THE THANG: R out the parking lot on Rosewood R on Harden R on Wilmot R on Princess turn around at Duncan R on Wilmot R on …
AO: Down_Range Q: CESS PAX: CESS, none FNGs: 1 none COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 10 rounds 10 Frankenstein (5 each leg) 10 merkins 10 curls (20 lb dumbells) 10 military press (20 lb dumbells) 10 Spot LBC’s 10 Squats 5 rounds 5 pullups 1 minute wall squats every 30 seconds 10 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 rounds – 5 pullups – 20 SSH – 20 Merkins (5 RH ahead, 5 LH ahead, 5 wide arm, 5 diamond) – 5 curls each arm, 5 military press, 5 Hammer curls each arm, 5 military press 35 …
AO: Ramble Q: QuickBooks PAX: Turtle, Love Child, 8 Mile, Bailiff, Bootleg, CESS, DriveBy, Friar Tuck, QuickBooks, Ronda, SweetTart FNGs: None COUNT: 11 WARMUP: merkins THE THANG: 4 miles + 4 sets merkins; c/d: more merkins MARY: merkins? ANNOUNCEMENTS: speed for need this wknd = more help appreciated COT: prayers for Tubesocks wife’s grandfather – …