AO: bladerunner Q: Snowden PAX: Gepetto, Lemmy, The Beast, Goodspeed, Full Metal Jacket, Valdez, Cheesesteak FNGs: None COUNT: 8 WARMUP: [null] THE THANG: Run all over Lemmy: 4K + 1K at the track Snowden: 2K + 1.4K + 1K at the track The Beast: something hard at the track I’m sure Valdez: 8.08 miles at …
AO: raw Q: Gepetto PAX: Lemmy, Snowden, Ramjack, Cheesesteak FNGs: None COUNT: 5 WARMUP: some do THE THANG: run ANNOUNCEMENTS: none COT: prayers for a safe week
AO: kudzu Q: Gepetto PAX: The Beast, Lemmy, Shuttlecock, Cheesesteak, Betty Crocker, Goodspeed, Valdez, Full Metal Jacket FNGs: None COUNT: 9 WARMUP: of course why else would be be there at 4:30 THE THANG: scatter and put in work in various locations ANNOUNCEMENTS: Kiawah is coming! COT: yes
AO: bladerunner Q: Valdez PAX: Cheesesteak, Full Metal Jacket, Goodspeed, Lemmy, The Beast FNGs: None COUNT: 6 WARMUP: THE THANG: Run round Blythewood ANNOUNCEMENTS: COT:
AO: raw Q: Goodspeed PAX: Gepetto, Lemmy, Cheesesteak, Betty Crocker, Valdez, Ramjack FNGs: None COUNT: 7 WARMUP: Show Up THE THANG: Run miles ANNOUNCEMENTS: COT:
AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Rudder, Valdez, Cheesesteak FNGs: None COUNT: 5 WARMUP: Set up the workout THE THANG: IPC Week 3 Relay ANNOUNCEMENTS: Go cheer on Gepetto and Lemmy COT: Prayers for FMJ co-worker with heart attack. Strength for runners.
AO: sawmill Q: Full Metal Jacket PAX: Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, The Beast, Valdez FNGs: None COUNT: 9 WARMUP: Three pax (Gepetto-Valdez-Rudder)ran an off-road 1/2 Marathon/three pax (Cheesesteak-The Beast-Lemmy)ran a lot of miles on road and HS track/Three pax (Flapper-Goodspeed-FMJ) did the below: THE THANG: 1. Typical warmup 2. RAB …
AO: the_mission Q: Goodspeed PAX: Serena, Cheesesteak, The Beast, Hawk, Bookworm, Panama Jack FNGs: None COUNT: 7 WARMUP: LBAC, Cherry Pickers, Windmills, TTT, SSH THE THANG: 50 sec tabata with rest time. Round 1 Merkins Big Boys Squats Flutters Round 2 Carolina Dry Docks Rosalitas Lunges Curls Round 3 WAM Boxcutters Wall Sits Chest Press …
AO: sawmill Q: Goodspeed PAX: Rudder, Valdez, Cheesesteak, The Beast, Full Metal Jacket, Flapper, Lemmy, Gepetto, IronPAX FNGs: None COUNT: 9 WARMUP: None in the workout THE THANG: IPC Week 1 ANNOUNCEMENTS: sandlot/Sawmill mini convergence Saturday Feast at the Beast OCTOBER 28th Goodspeed goes to the Mission September 16th COT: Anna gets her teeth pulled, …
AO: raw Q: Gepetto PAX: Goodspeed, Betty Crocker, Cheesesteak, Snowden, Valdez FNGs: None COUNT: 6 WARMUP: some THE THANG: run ANNOUNCEMENTS: none COT: have a safe Labor Day