AO: Sawmill Q: Full Metal Jacket PAX: Flapper, Frodo, Full Metal Jacket, Gepetto, Goodspeed, Rudder, Shuttlecock, Lemmy FNGs: None COUNT: 8 WARMUP: Typical warmups and a few stretches THE THANG: -Mosey to BHES parking lot -Nine tennis balls atop nine cones strategically placed around parking lot -As a group, go to each cone and execute …
AO: Bladerunner Q: Rudder, The Beast PAX: Snowden, Cheesesteak, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Mimi, Rudder, The Beast, Valdez FNGs: None COUNT: 10 WARMUP: run 1 mile THE THANG: miles and miles. Some fast Some faster. Some John Wayne’s. All returned safely. MARY: no AB’s today. All legs. ANNOUNCEMENTS: none COT: the most eloquent …
AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, SKAT, Rudder, Valdez, Goodspeed, Flapper, Shuttlecock, Lemmy, Gepetto FNGs: None COUNT: 9 WARMUP: Mosey to ball field for for standard warmup. THE THANG: Mosey to school for 11’s sprint to end of parking lot 10 merkins, sprint back for 1 big boy back and forth. Mosey to …
AO: Raw Q: Snowden PAX: Gepetto, Lemmy, Snowden, Snowflake, Goodspeed, Cheesesteak, Betty Crocker FNGs: None COUNT: 7 WARMUP: Run to AO, or get to AO and run THE THANG: ultra 4 mile classic. guest appearance from @snowflake COT: Prayers for Chris McDonald’s family and friends and my friend Aileen’s cancer treatment.
AO: Sawmill Q: Cottontail PAX: Goodspeed, Full Metal Jacket, Cottontail, Gepetto, Lemmy, Rudder, Betty Crocker, Valdez, Cheesesteak, Ramjack FNGs: None COUNT: 10 WARMUP: some, stalling exercises as we wait for rudder. THE THANG: mosey to playground, more warm up (still in waiting for rudder). 5 rounds of: 5 pull ups, 10 “Swerkins” (look it …
AO: Kudzu Q: Valdez PAX: Rudder, Betty Crocker, Gepetto, Full Metal Jacket, Goodspeed, Valdez, Cheesesteak, Snowden, Lemmy FNGs: None COUNT: 9 WARMUP: it sure is THE THANG: run or ruck options MARY: ANNOUNCEMENTS: same COT: yep
AO: Sawmill Q: Goodspeed PAX: Frodo, The Beast, Flapper, Full Metal Jacket, Gepetto, Cheesesteak, Rudder, Shuttlecock FNGs: None COUNT: 9 WARMUP: LBAC TTT WINDMILLS THE THANG: Mosey to the church parking lot 15 Merkins 20 Copperhead Squats Boxcutters 5 Burpees Mosey to the Clinic 15 Hand Release Merkins 20 Alternating Leg Squats Dying Cockroaches 6 …
AO: Bladerunner Q: Valdez PAX: Rudder, Gepetto, Full Metal Jacket, Goodspeed, Valdez, Cheesesteak, Snowden, The Beast, Lemmy FNGs: None COUNT: 9 WARMUP: Ha THE THANG: Run various distances, speeds, directions on the track, around cones MARY: ANNOUNCEMENTS: Goodspeed VQ tomorrow COT: Prayers for Snowden’s family friend
AO: Raw Q: Snowden PAX: Goodspeed, Cheesesteak, Lemmy, Gepetto, Snowden FNGs: None COUNT: 5 THE THANG: several ran 4. gepetto tan zone 3. but really i was just honored to be there. ANNOUNCEMENTS: would you believe that there were none? COT:. you know we did.
AO: Sawmill Q: The Beast PAX: Ramjack, Goodspeed, Cheesesteak, Full Metal Jacket, Rudder, Gepetto, Lemmy, Valdez FNGs: None COUNT: 9 WARMUP: The usual THE THANG: Merkins, block work, Mary. Rinse and Repeat. Finish with some tire flips!!! MARY: During the workout ANNOUNCEMENTS: Longest day and Mt Mitchell Hike 5/20. COT: Prayers for Lizzy.