AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: jog to THUNDER THE THANG: 30 minute AMRAP Run a Lap around Hand Middle streets. 50 Merkins 50 LBC’s 50 Squats Rinse and Repeat for the entire time. 4 rounds 2.1 miles MARY: during the workout ANNOUNCEMENTS: COT:
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: Ran 1 mile/250 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
AO: Down_Range Q: SweetTart PAX: SweetTart, Plague Doctor FNGs: None COUNT: 2 WARMUP: Sweettart pre ran a 5k that’s enough right? THE THANG: Running at least 8 we’ll see what happens after that. Route ended up being a bit over 10. MARY: Was at the Dunkin. ANNOUNCEMENTS: It’s raining. COT: –
AO: Down_Range Q: SweetTart PAX: SweetTart, Nomad, Forrest, Plague Dr FNGs: None COUNT: 4 WARMUP: eh THE THANG: 5 miles in downtown Harrisburg along the river greenway. strava.app.link/njwLssAvZyb MARY: she said goodmorning as we ran by ANNOUNCEMENTS: None COT: Prayers for marriages, PDs M, travel, etc…
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk/jog 4 blocks and some stretching. THE THANG: f3columbia.slack.com/files/U03JY98SZEF/F0539R0MGCA/strava5703470303490282370.jpg MARY: Nada ANNOUNCEMENTS: COT:
AO: Down_Range Q: CESS PAX: CESS, CG FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 30 minutes of low impact Cardio exercises. MARY: included ANNOUNCEMENTS: COT:
AO: Down_Range Q: SweetTart PAX: SweetTart, Hershey Kiss, Forrest, Nomad FNGs: None COUNT: 4 2 Downrange Pax and 2 Harrisburg Pax met in the gloom for a lift others up themed Q by HK Hershey Kiss quoted the great philanthropist Darth Vader to begin the workout: “Strong people don’t put others down. They lift them …
AO: Down_Range Q: Biggie Smalls PAX: Betamax, Biggie Smalls, Handlebar, Blind Date, Junk mail, Columbo FNGs: None COUNT: 6 i was not the Q but we went all over the school yards with blocks. The other guys worked out and I did a lot of stretching.
AO: Down_Range Q: SweetTart PAX: SweetTart, 10 HIMs from F3 Roanoke FNGs: None COUNT: 11 WARMUP: Mosey around the fields The Motivator, apparently this was the second attempt after a failed previous try at it. started rough but finished strong Bunkbed would’ve been proud. Hillbillies, Imperial Walkers, stretching, slow fast squats. THE THANG: tennis court …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Train (30:15 x 5 Rounds) 50lb Bear Crawl Carry) 40lb DB Snatches 48lb Alt KB Swings Wall Walks Battle Ropes 20m Run Deka 50 Cal Assault Bike 30 Med Ball Situps 60 sec KB Gorilla Row 100m Farmers Carry 60lb …