Pushup Pyramid
AO: hammer Q: Duckie PAX: Duckie, Bindi, Ratatouille, Zuba, Fabio – Duckie 2.0 FNGs: None COUNT: 5 DISCLAIMER WARMUP: Stretching, SSH, etc THE THANG: 21 – Merkins and block curls :alert: ANNOUNCEMENTS :alert: : COT:
Duckie
Slow merkin death
AO: hammer Q: Big Worm PAX: Zuba, McNugget, Duckie FNGs: None COUNT: 4 WARMUP: active stretching, 5 pull-ups, 5 slow merkins, 10 LBC, 10 flutter kicks THE THANG: 2 ladders: 1-9 slow count (5 second) merkins, 20 slow count flutters, then 2 pull ups. Run across the field and do a 9-1 burpee ladder. Burpees …
Friday Sato Run
AO: scramble Q: Leprechaun PAX: Sergeant Slaughter, Billy Bob, McLovin, Tarek, Gaston, Ratatouille, Collar, BooBoo, Duckie, Pinkman, McNugget FNGs: None COUNT: 12 plus 1 for coffee WARMUP: Burpees for Billy Bob THE THANG: Sato Run with a tumble ANNOUNCEMENTS: Scramble looking for 1 more for Dam to dam COT: Prayers to walk in the Lords …
Scrambled by the Wind
AO: scramble Q: Kitty PAX: Hawg, Sergeant Slaughter, Tarek, Gaston, BooBoo, Duckie, Collar FNGs: None COUNT: 8 WARMUP: Tell Gaston the route THE THANG: 4.2 miles with a few hills and lots of wind ANNOUNCEMENTS: Rogue AOQ handoff tomorrow COT: Pray
Who’s the Q?
AO: scramble Q: Detour PAX: Duckie, Collar, Detour, SweetTart FNGs: None COUNT: 4 No Q so Detour called Sylvan out n back. Stayed together as a group whole run and added a lap around the AO to finish. Running word of wisdom for the morning, it’s comforting to know there’s a restroom close by.
Spring Lake circle
AO: scramble Q: Billy Bob PAX: Tarek, Collar, Duckie FNGs: None COUNT: 4 strava.app.link/rn8c4OpYGEb
Humpday!!!🐫
AO: scramble Q: Leprechaun PAX: BooBoo, Hawg, Collar, Tarek, Flo, Duckie FNGs: None COUNT: 7 THE THANG: Lakeshore out and back ANNOUNCEMENTS: Check Slack COT: Yep
Felix’s VQ
AO: hammer Q: Felix PAX: carpetbagger, Felix, SweetTart, Wally, Duckie, Ratatouille FNGs: None COUNT: 6 WARMUP: SSH, Frankenstein, LBAC, BBAC, LBCs THE THANG: Cindy 500 ANNOUNCEMENTS: COT:
Dealer’s choice at Hammer
AO: hammer Q: Dealers’ Choice PAX: Bindi, Ratatouille, Wally, Stretch, Felix, Duckie FNGs: None COUNT: 6 WARMUP: Ratatouille led with 20 ssh, slow fast squat, and slow fast Merkins all IC Tennis court dynamic stretching exercises THE THANG: Stretch had a pax cycling through running a 4 court lap while various exercises called. Wally- Claud …
IPC Week 1
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 …