FNGs: None COUNT: 6 WARMUP: 10 min warm upTHE THANG: 6x 20 sec/20 sec sprint/jog 3 min rest Repeat 3x then c/d ANNOUNCEMENTS: Sept – Iron PAX Challenge 9/24 Hero Hustle 5K 10/8 F3 Anniversary 10/15 Ray Tanner Home Run OR Bullseye Half 12/17 Cold Brew Half Marathon COT:
COUNT: 7 THE THANG: Here’s the deal for this Saturday’s edition of The Wall. 3 options. Drop a car at Weston lake and Get a ride to the the East end of the Palmetto Trail at 6:30 and run 6.3 to Weston Lake trailhead. Option 2 come at 7:30 to Weston Lake and run 6.3 …
COUNT: 11 THE THANG: www.strava.com/routes/2992604595995749308 ANNOUNCEMENTS: Hero Hustle, Bemis on Q at The Wall, Ray Tanner 12k COT:Prayers for Dylan, Nadine, & George
AO: Thunder FNGs: None COUNT: 11 WARMUP: SSH, Thru the Tunnel, Li’l Baby Arm Circles (only one way), hold deep squat THE THANG: Run to park, 1/4 Murph (7 rds) -5 Pull-ups -10 Mercans -15 Squats – Run to gate at top of park & back Run to field, Churchkey Shuffle (5 rds) -10 Burpees …
AO: Ramble FNGs: None COUNT: 10 WARMUP: None but YHC may or may not have provided the wrong directions. THE THANG: Run the route accordingly. MARY: ANNOUNCEMENTS: Hero Hustle 9/23ish… QB has discount code for you and your 2.0s. Bemis has Q at the Wall this weekend going out to PT for several options. Driveby …