AO: ramble Q: Easy Street PAX: 8 Mile, BabyRuth(AOQ TheWall), Bailiff, Bootleg, Bunch, BunkBed, CESS, Churchkey, Garnish, Hawg, Huffy (CBHM Masters Champ), Love Child, Paper Boo, QuickBooks, SweetTart, Turtle, Winston FNGs: None COUNT: 18 WARMUP: NA THE THANG: strava.app.link/mfkKPvaa3Gb ANNOUNCEMENTS: D2D next weekend, Convergence next weekend, some AOQ handoffs approaching COT: Swingline this weekend at …
AO: ramble Q: Bootleg PAX: Bundy, Garnish, Tube Socks, Easy Street, SweetTart, Bootleg, CESS, QuickBooks, Stache, Hasselhoff FNGs: None COUNT: 10 WARMUP: 2 miles THE THANG: 400 m ANNOUNCEMENTS: Something in two weeks that you should do if not doing D2D COT: Cash in on your coffee sponsored by yours truly some Friday – T&Cs …
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 35 lb dumbbells 25 reps bench press 20 curls (10 each arm) 75 lb dumbbells 5 reps bench press EMOM w/ 75 lb dumbbell 12 squats x 5 rounds EMOM 30 Skyups x 5 rounds every 15 seconds 3 …
AO: csaup Q: Quaker , Fallout, BunkBed, Silent Bob, CESS PAX: Quaker, Fallout, BunkBed, Silent Bob, CESS FNGs: None COUNT: 5 THE THANG: TCLAPS for the Columbia PAX who completed the #burpee-challenge this year (3100 burpees in January or 100/day) and to everyone who endured the volume of burpees called at their Qs!
AO: thunder Q: Fallout PAX: Adrian, CESS, Lobstah, Insanity, Phlegm, Tom Bodett (F3 Naperville), Oscar, robber, Fallout, Spot, Bucket Truck, Grand Canyon FNGs: None COUNT: 13 WARMUP: SSH, IC, 30 LBAC, IC, 20 (forward/reverse) Worlds Greatest Stretch Imperial Walkers, IC, 15 Squats, IC, 15 Merkins, IC, 10 Thru the Tunnel, IC, 10 THE THANG: Mosey …
AO: battle Q: Hawg PAX: Adrian, Spot, Misfire, Big Worm, CESS, Ronda, Sergeant Slaughter FNGs: None COUNT: 8 WARMUP: 20 ssh + 3 burpees 10 ssh + 3 burpees 10 ssh + 4 burpees THE THANG: Football field 100 yard sprint variations+ 40 burpees 1 st 30 minutes Battle loop & grab a sandbag 10 …
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 25 lb dumbells 10 hammer curls 10 military press 20 squats with 50 lb dumbell 10 slow release curls w/25 # dumbell 20 squats with 50 lb dumbell 10 burpees EMOM 5 minutes EMOM 30 SPOT LBC’s 30 pulse …
AO: brickpile Q: CESS , Windmill PAX: CESS, Windmill FNGs: None COUNT: 2 WARMUP: jog it out to the intersection of Devereux and Adger. THE THANG: 3 rounds 10 merkins 10 squats 10 LBC’s mosey to Moon Island with a flyby from Bucket Truck. 3 rounds 10 monkey humpers 10 jump squats 10 burpees lap …
AO: battle Q: Big Worm PAX: CESS, Ronda, Spot FNGs: None COUNT: 4 WARMUP: mosey to practice field, active stretching while walking the field. 3 burpees at the back of the end zone, run to opposite end zone 2 burpees THE THANG: 1st ladder: 12 (20/20), 10 (20/20), 8 (20/20)…….2 (20/20). HR merkins, run to …
AO: ramble Q: Mud Dawg PAX: BabyRuth(AOQ TheWall), CESS, Costanza, DriveBy, Easy Street, Hawg, Huffy (CBHM Masters Champ), Love Child, Mud Dawg, Ronda, SweetTart, Tube Socks, Turtle, Winston, 8 Mile, Bailiff, Bucket Truck, Preppy FNGs: None COUNT: 18 WARMUP: so stretching and pre runs occurred before arguing with the Q if the saluda actually connects …