AO: Stumble Q: Pondo PAX: Mud Dawg ( 2nd F), McNugget, CESS, TapeWorm, HolyPoker, Silent Bob, Backstop, Quartermaster, Snowflake, Kemba, LA Gear, Teddy, Serena, Prodigal, Chewy, Ash, BabyRuth, Biggie Smalls, Betamax, Pipeline, capgun, Ziffel, Huffy, Pondo, Silver Bullet, Skirt FNGs: None COUNT: 26 THE THANG: www.strava.com/activities/7961029141 Shoutout to all the great leaders / past AOQs …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: sSlackblast: Big Easy work DATE: 2022-10-11 AO: #down_range Q: @CESS PAX: @CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 23 minutes of total body w/dumbells. 40 seconds of work 20 seconds of rest 35 lb dumbells …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 23 minutes of alternating arm work with dumbells. 40 seconds of work 20 seconds of rest 3 sets chest press 40 lb dumbells 3 sets alternating bent over rows 40 lb dumbells no rest sets 20 seconds for each …
AO: Ramble Q: DriveBy PAX: CESS, DriveBy, Friar Tuck, Garnish, Tube Socks, SweetTart, Love Child FNGs: None COUNT: 8 WARMUP: THE THANG: www.strava.com/routes/3014340514468141002 MARY: ANNOUNCEMENTS: COT: Prayers for Seeker and his family and for mental health.
AO: Stumble Q: Mud Dawg ( 2nd F) PAX: Ash, BabyRuth, Biggie Smalls, BunkBed, Mud Dawg ( 2nd F), SweetTart, TapeWorm, Prodigal, Pipeline, Fallout (1st F), CESS FNGs: None COUNT: 11 WARMUP: a quick sprint across Garners Ferry THE THANG: pax ran between 5-8 miles based on their needs and training plans MARY: ANNOUNCEMENTS: 10 …
AO: Hammer Q: CESS PAX: CESS, Billy Bob, McNugget, BooBoo, Bindi, Stretch, Darlene, Zuba FNGs: None COUNT: 8 WARMUP: None. THE THANG: Week 5 of the 5th Anniversary of IPC! a 5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees. Round 1 10 BDE Burpees 10 yard …
AO: Battle Q: Ronda, CESS PAX: Ronda, CESS, Billy Bob, Spot, Ratatouille, Misfire FNGs: None COUNT: 6 WARMUP: 10 SSH IC by Ronda and he passed it off to YHC. 10 Merkins IC 10 Squats IC 10 High Knees IC 10 Butt Kickers IC THE THANG: Time for week two of the BELL RINGER! music …
FNGs: None COUNT: 9 WARMUP: like 10 SSH and some deep stretches THE THANG: Care Bear Squared or how I learned to stop worrying and love the suck. 25yd ea. side for the square (cones). 25 reps each corner. AMRAP for ~45ish min. Bear crawl – Airsquats Left Side Bear Crawl – Mercans Crawl Bear …
AO: The Bull FNGs: None COUNT: 31 31 pax declined to linger in the fartsack on a holiday, paid their respects to the #ConcreteBeast, and welcomed a new AOQ to the saddle.The Thang: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. …
FNGs: None COUNT: 12 WARMUP: psssh no THE THANG: connect.garmin.com/modern/course/127191733 MARY: nah ANNOUNCEMENTS: Lots and lots of races COT: Took tubey a few seconds to remember Q has the prayer