AO: Ramble Q: Fallout (1st F) PAX: Huffy, 8 Mile, Bundy, Cauliflower, CESS, Fallout (1st F), Friar Tuck, Love Child, SweetTart, Garnish, Keystone, BunkBed FNGs: None COUNT: 12 WARMUP: Bundy insisted on doing burpees and merkins, so we did hundreds. THE THANG: Devil’s Pitchfork, 5 miles, good ole hills MARY: Friar Tuck flexed on us …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 10 WARMUP: SSH Through the tunnel Imperial Walkers Hill Billie Plank into warrior each side 20 Merkins THE THANG: Leave the AO and run to the parking garage with was about 3/4 – a Mile away. At the bottom instructions were giver for the Jacob’s Ladder. …
AO: Prowl Q: Baconator PAX: Valdez, Rudder, Fenway, Fallout (1st F), Silent Bob, Ruby, BunkBed, Coin Flip, CESS, Bayou, Baconator, Two Gloves, Swingline, Backstop FNGs: None COUNT: 29 WARMUP: Meet and greet THE THANG: 5k Friday run MARY: ANNOUNCEMENTS: Sawmill convergence tomorrow. Sandlot anniversary COT:
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minute elliptical THE THANG: 1 minute work 20 second rest bench press x 2 rounds 30 lb dumbbells static lunge – 20 lb dumbells (r then l) military press – 20 lb dumbells x 2 rounds static lunge – 20 lb dumbells (r …
AO: Brickpile Q: Cheesy PAX: CESS, Dusty, Bluegrass, Moon River, Windmill, Nap FNGs: None COUNT: 6 WARMUP: Jog to St. Joe’s THE THANG: SSH IC x 47 there was a 7 theme some other stuff backwards run x 2 (down and back) COBRA Kai Burpees x 10 (5 each side) plank each PAX 10 count …
AO: Ramble Q: 8 Mile PAX: Churchkey, Costanza, Bundy, CESS, Garnish, Friar Tuck, Huffy, Bootleg, BabyRuth, Ronda, Winston FNGs: None COUNT: 12 WARMUP: a quick deuce THE THANG: Owens Field Park has gates. Watch out! MARY: ANNOUNCEMENTS: Cess’ driveway is now a designated drop zone for canned goods, among other things (just no mac and …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical 5 pullups THE THANG: curls working through the rack (no rest) 5 reps – 5, 10, 15, 20, 25, 30, 35 lb dumbells military press working through the rack (no rest) 5 reps – 5, 10, 15, 20, 25, 30, 35 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: none THE THANG: 4 mile loop on the streets near the airport. 32:13 total MARY: none ANNOUNCEMENTS: – 11-12-22 is the convergence with Waxhaw and Greenwood. Stay tuned for details. COT:
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes on Elliptical THE THANG: 3 rounds 5 Pullups 10 Curl Press – 25 lb dumbbells 15 Bench press – 50 lb dumbbells 10 walking lunges – 40 ld dumbbells 10 Tricep extensions – 60 lbs 100 Goblet squats – 50 lb dumbbell …
AO: _Bull Q: Biggie Smalls, Betamax, Prodigal PAX: Bayou, Snowflake, LA Gear, BabyRuth, Serena, Silver Bullet, Flipper, Nails, Escrow, Mud Dawg ( 2nd F), TapeWorm, Ziffel, CESS, Bemis, Shocker, Runt, Prodigal, Churchkey, Biggie Smalls, Oscar, Cottontail, Stache, Pipeline, Swingline, Ronda, SweetTart, Alter boy, Sachel +2.0 FNGs: None COUNT: 28 Bullseye Half Marathon. It was a …