AO: raw Q: Snowden (Weasel Supporter) PAX: Lemmy, Rudder (WeaselShaker), Gepetto, Goodspeed, Cheesesteak, Snowden (Weasel Supporter) FNGs: None COUNT: 6 WARMUP: Pre run a couple of miles if you’re Gepetto or Lemmy. THE THANG: 4.5 miles at gentleman’s pace. ANNOUNCEMENTS: Suggestions for Rudder on how to shake weasels. COT: Prayers for perspective, and a runner …
AO: raw Q: Snowden (Weasel Supporter) PAX: Lemmy, Rudder (WeaselShaker), Gepetto, Goodspeed, Cheesesteak, Snowden (Weasel Supporter) FNGs: None COUNT: 6 WARMUP: Pre run a couple of miles if you’re Gepetto or Lemmy. THE THANG: 4.5 miles at gentleman’s pace. ANNOUNCEMENTS: Suggestions for Rudder on how to shake weasels. COT: Prayers for perspective, and a runner …
AO: sawmill Q: Cottontail PAX: Cheesesteak, Cottontail, Full Metal Jacket, Gepetto, Goodspeed, Rudder (WeaselShaker), Valdez, Waterboy FNGs: None COUNT: 8 WARMUP: SSH, LBAC, IW, copperhead squats, merkins, monkey humpers, hillbillies, windmills, smurfjacks, Waterboy SSH, Mosey. THE THANG: ball fields for round robin with AMRAP stations of pull-up, leg curls, dips, box jumps, BBSU, flutter kicks, …
AO: raw Q: Gepetto PAX: Goodspeed, Lemmy, Cheesesteak, Rudder (WeaselShaker), Ramjack FNGs: None COUNT: 6 WARMUP: A few stretches to the left and a few stretches to the right. THE THANG: Run miles at a start time that’s convenient for you. ANNOUNCEMENTS: see that channel COT: yes
AO: sawmill Q: Full Metal Jacket PAX: Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Lemmy, Rudder (WeaselShaker), Waterboy, Q-Beam FNGs: None COUNT: 8 WARMUP: Yessir!! Typical exercises THE THANG: 3 Runners/5 Beatdowners Beatdown: A. 3 stations set up lengthwise on soccer field-each station had 3 🎾s with exercises/reps written on 🎾. B. Coupon Station (1 for …
AO: bladerunner Q: Gepetto PAX: Goodspeed, Waterboy, Full Metal Jacket, Shuttlecock, Cheesesteak FNGs: None COUNT: 6 WARMUP: rubber band warm up THE THANG: run, some slow some fast some short distances and some long distances, something for everyone! ANNOUNCEMENTS: Halloween is over but the candy wrappers will remain for months. COT: prayers for a safe …
AO: raw Q: Gepetto PAX: Lemmy, Valdez, Goodspeed, Cheesesteak, Shuttlecock FNGs: None COUNT: 6 WARMUP: a few stretches then off to explore a new route. THE THANG: many diffrent distances and routes today. Shuttle even posted remotely from the Sawmill AO. I see you on Strava! ANNOUNCEMENTS: none COT: attendance counted via Strava. prayers for …
AO: bladerunner Q: Rudder (WeaselShaker) PAX: Lemmy, Cheesesteak, Full Metal Jacket, Snowden (Weasel Supporter), Valdez FNGs: None COUNT: 6 WARMUP: Nope THE THANG: Lots of running 🏃🏼♀️ Everybody finished by EndEx. ANNOUNCEMENTS: Go Leo Run needs several pushers. Please help!! If you’re curious about lawn care, one word: Potassium COT:Thank you God for Beauty Shop …
AO: raw Q: Valdez PAX: Snowden, Gepetto, Ramjack, Cheesesteak, Betty Crocker, Lemmy FNGs: None COUNT: 7 WARMUP: Needed. It was cold out THE THANG: Run ANNOUNCEMENTS: COT: 👍🏻
AO: sawmill Q: Full Metal Jacket PAX: Cheesesteak, Cottontail, Flapper, Full Metal Jacket, Rudder, Snowden, Valdez FNGs: None COUNT: 7 WARMUP: Sort of THE THANG: 3 Pax at Columbia F3 11 yr anniversary & Nantan transition from Cess to SweetTart; 4 pax running in various events/workouts in AM ANNOUNCEMENTS: several events coming in Oct/Nov COT:Prayers …