AO: scramble Q: Detour PAX: Collar, Kitty, McNugget, Gaston, Tarek, BooBoo FNGs: None COUNT: 7 WARMUP: Where is McLovin? THE THANG: Forest – Rutland- Greenhill – Laps around Citadel Park ANNOUNCEMENTS: Yep COT: Yep
AO: hammer Q: Big Worm PAX: Bindi, Collar, McNugget, Wally, Ratatouille, Carpetbagger FNGs: None COUNT: 7 WARMUP: 20 yard walk with arm circles, raise the roof and seal claps. Frankenstein, too. 20 through the tunnel 5 merkins 20 side straddle hop 5 pull ups THE THANG: 10, 8, 6, 4, 2 merkin ladder, with 25 …
AO: scramble Q: Easy Street PAX: Hawg, Detour, Collar, Furlough, Tarek FNGs: None COUNT: 6 WARMUP: Route explanation THE THANG: www.strava.com/routes/3134299336250158656 ANNOUNCEMENTS: Continue to donate to Leukemia and Lymphoma in honor of Lovechild and Sydney, Hero Hustle 5K September 23 COT: Continued prayers for Sydney and the BRR runners this weekend
AO: hammer Q: Ratatouille PAX: BunkBed, Big Worm, Bindi, Collar, Fallout (1st F), Ratatouille, Wally, Duckie, Carpet Bagger, Tommy Boy, Tinactin FNGs: None COUNT: 11 FORMAT 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT)) Coupon and EMOM timer is needed for this workout Set an EMOM timer for 5 minutes and when the …
AO: scramble Q: Gaston PAX: Collar, Kitty, Tarek, Wide Right FNGs: None COUNT: 5 WARMUP: Wait on Collar. Repeat route THE THANG: Trenholm sylvan fern wood satchel ford bethel church willingham Daniel sylvan trenholm. 4.1 miles ANNOUNCEMENTS: Happy Hour Thursday maybe? COT: yep
AO: hammer Q: IronPAX PAX: Zuba, Darlene, Duckie, Stretch, Collar, Bindi, Ratatouille, Wally, Carpetbagger, Felix FNGs: None COUNT: 10 Warm-up (performed in cadence) 13 reps of each exercise (all 4 count) SSH Imperial Walkers Shoulder Taps Mountain Climbers Plank Jacks 800-meter run 85 reps of each of the following exercise. Perform 8 burpees after completing …
AO: scramble Q: Hawg PAX: Collar, Tarek, Furlough, Gaston, Detour, BooBoo FNGs: None COUNT: 7 THE THANG: connect.garmin.com/modern/course/187858072 ANNOUNCEMENTS: check slack COT: Remember Tarek’s friend who lost his mother.
AO: swampfox Q: Leprechaun PAX: Krusty, Stent, Billy Bob, Kilt, Nelly, Collar, Polo FNGs: None COUNT: 8 WARMUP: SSH 20 IC IW 20 IC Squats 10 IC 15 merkins OYO THE THANG: Run to Citadel Park 3 stops- 5 Burpees, 10 step back lunges, and 15 Mt. Climbers At park, 8 rounds of 5 pull-ups, …
AO: None Q: BooBoo PAX: Detour, Collar, Tarek FNGs: None COUNT: 4 WARMUP: THE THANG: N Trenholm to spring lake to lakeshore to Forest to cot MARY: ANNOUNCEMENTS: COT:
AO: hammer Q: BooBoo PAX: Zuba, Collar, Darlene, Ratatouille, McNugget, Felix, Carpetbagger FNGs: None COUNT: 8 WARMUP: mosey to field, 20 SSH IC, 20 BBSU OYO, 20 WWII windmills IC, 10 Merkins OYO, Ring of Fire THE THANG: Partner Dora with blocks 100 KB 200 squats 300 curls Partner A traverses field with block in …