AO: Sandlot Q: Bayou PAX: Broke Down, Runt, CESS, Fenway, Two Doses, Snowden, Ruby, Shannon “Anchorman” Kelly FNGs: None COUNT: 8 WARMUP: 50yd and back after each SSH x 10IC + 10 Burpees Thru-The-Tunnel x 10 IC + 8 Burpees Imperial Walkers x 10 IC + 6 Burpees LBAC Forward x 10 IC + 4 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: stretch and walk about .3 mile THE THANG: dirt road that is .3 mile long. start at one end with 100 merkins 100 LBC’s 100 Squats Run to the other end. rinse a d repeat 4 times. 40 seconds of air chair to complete …
AO: Ramble Q: Tube Socks PAX: Huffy, Bundy, Ronda, Garnish, Love Child, Churchkey, Easy Street, Tube Socks, SweetTart, Winston, Friar Tuck, Bailiff, Stache, 8 Mile, DriveBy, CESS, East Side FNGs: None COUNT: 17 WARMUP: some merkins and bad directions THE THANG: connect.garmin.com/modern/course/158845824 MARY: more merkins – Love Child did 2 ANNOUNCEMENTS: Need for Speed 5/13 …
AO: Thunder Q: Churchkey PAX: Spot, SweetTart, CESS, Adrian, Betamax, Bucket Truck, Insanity, Oscar, Phlegm, DFG FNGs: None COUNT: 11 WARMUP: all done in spotty cadence of 20 S. S. H Tunnel of Love High knees Arm circles (both ways) THE THANG: CK Shuffle (@ the court) 5 rds of 10 reps – run lap …
AO: Thunder Q: Silent Bob PAX: Spot, Churchkey, Bucket Truck, CESS, Oscar, Insanity, Costanza, Huffy, Ronda, Betamax, SweetTart, Silent Bob, Dog Faced Gremlin FNGs: None COUNT: 13 Planned for 200 Merkins, but finished with 300 total because we were “great on time” and “Spot dared me”. Merkin count includes variations (burpees, incline/decline). WARMUP: – Slaughter …
AO: Swampfox Q: CESS PAX: Wally, Billy Bob, Ratatouille, Duckie, Leprechaun, Kitty, Kilt, Bindi, Collar, McNugget, Fountainhead, Stretch, Pinkman, Misfire, CESS, BunkBed, Ramblin Man FNGs: None COUNT: 17 WARMUP: Jog to the Publix side of Trenholm Plaza. 5 Burpees suicide to the first cart return and back. 2nd cart return and back. all the way …
AO: Ramble Q: Love Child PAX: Tube Socks, Bootleg, Garnish, Friar Tuck, Easy Street, 8 Mile, DriveBy, SweetTart, Bailiff, Turtle, CESS FNGs: None COUNT: 12 WARMUP: Looking at my beautiful face THE THANG: www.strava.com/routes/3087887223644597622 ANNOUNCEMENTS: Reminder about minivergence Wed @ Hand, Cess recruiting 10k pushups over 2 months (167 a day?) COT: Be good to …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: Walk downstairs. THE THANG: For Time: 150 Merkins 150 Squats 150 LBC’s 1.5 miles 23:00 MARY: during the workout ANNOUNCEMENTS: COT:
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: jog to THUNDER THE THANG: 30 minute AMRAP Run a Lap around Hand Middle streets. 50 Merkins 50 LBC’s 50 Squats Rinse and Repeat for the entire time. 4 rounds 2.1 miles MARY: during the workout ANNOUNCEMENTS: COT:
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk/jog 4 blocks and some stretching. THE THANG: f3columbia.slack.com/files/U03JY98SZEF/F0539R0MGCA/strava5703470303490282370.jpg MARY: Nada ANNOUNCEMENTS: COT: