AO: Ramble Q: Shocker PAX: Traitor, Love Child, Easy Street, BabyRuth, Costanza, Huffy, Bundy, Shocker, Welcome Week, Garnish, Bailiff, Ronda, 8 Mile, SweetTart, CESS, Stache, Friar Tuck FNGs: None COUNT: 17 WARMUP: A few ran some Pre-Ramble miles THE THANG: connect.garmin.com/modern/course/145249638 ANNOUNCEMENTS: DTD 2/18, Sesquicentennial Run tomorrow, Charleston 10 years coming up COT: Prayers for …
AO: Thunder Q: Costanza PAX: Billy Bob, Adrian, Oscar, Fallout (1st F), Insanity, Betamax, Bootleg, Costanza, Escrow, McLovin, McNugget, Phlegm, SweetTart, CESS FNGs: None COUNT: 14 WARMUP: Disclaimer Count off by 3s. This will be your team Mosey to corner of Duncan and King- 20 IC SSH 20 IC Squats 20 OYO Merkins Mosey to …
AO: Thunder Q: Costanza PAX: Costanza, CESS, Adrian, Oscar, SweetTart, Billy Bob, Bucket Truck, McLovin, McNugget, Betamax, Phlegm, Escrow, Fallout (1st F), Insanity FNGs: None COUNT: 14 Disclaimer Count off by 3s. This will be your team WARMUP Mosey to corner of Duncan and King- 20 IC SSH 20 IC Squats 20 OYO Merkins Mosey …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 30 lb dumbells no rest 12 reps regular bench press 12 reps close grip 12 reps chest flies 30 lb dumbells 10 curls 10 military press Every 30 seconds 10 merkins 10 rounds 10 Bench Press – 50 lb …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: Caroline Girvan Epic III Day 49 workout ass kicker! MARY: ANNOUNCEMENTS: – 2-18-23 is Dam to Dam Relay – 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown. – March is the 9th Anniversary of F3 Lexington …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk to the fitness center climb on the elliptical. THE THANG: 1 hour elliptical MARY: nope ANNOUNCEMENTS: – 2-18-23 is Dam to Dam Relay. – 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown. – March is the 9th Anniversary of F3 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes of elliptical THE THANG: 30 minutes of 1 minute work 20 sec rest. 2 rounds bench press – 30 lb dumbells military press- 20 lb dumbells pullovers – 30 lb dumbells 4 rounds each leg static lunges – 20 lb dumbbells RDL …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 benchpress reps with each set of dumbells 20, 25, 30, 35, 40, 45, 50, 55, 60, 65 10 reps Military Press 40 lb dumb bells 20 pull overs w/40 lb dumbell 5 reps each no rest – 20 …
Way Too Cold Outside in Boston for shorts and a t-shirt 1Read More »
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 pullups 5minutes elliptical 5 pullups THE THANG: 65 lb dumbell 4 rounds 15 goblet squats 1 pullup 20 lb dumbells (no rest) 5 curls each arm 5 military press 5 curls each arm 10 shoulder shrugs 5 Hammer curls 5 military press 25 …
AO: Ramble Q: Cauliflower PAX: Fallout (1st F), Easy Street, Huffy, Love Child, CESS, SweetTart, Bundy, Friar Tuck, Costanza, BabyRuth, Cauliflower FNGs: None COUNT: 11 WARMUP: Baby Ruth and the Friar took a pre-route Tour of Shandon. Love Child was late. THE THANG: www.strava.com/routes/3054875611459103930 The Hills were a good idea in theory. The vortex provides. …