AO: Kudzu Q: Valdez PAX: Rudder, Gepetto, Full Metal Jacket, The Beast, Lemmy, Goodspeed, Valdez FNGs: None COUNT: 7 WARMUP: Stay warm so you’re always ready for action THE THANG: Ruck or Run options MARY: ANNOUNCEMENTS: COT: of course
AO: Sawmill Q: HighChair PAX: Cottontail, Frodo, Shuttlecock, Valdez, Gepetto, Betty Crocker, Goodspeed, Cheesesteak, Lemmy, HighChair FNGs: None COUNT: 10 WARMUP: the usual stuff THE THANG: tire flips, walking lunges, burpees MARY: 10 minutes of it ANNOUNCEMENTS: none COT:
AO: Kudzu Q: Gepetto PAX: Lemmy, Full Metal Jacket, The Beast, Goodspeed, Shuttlecock, Valdez, Gepetto FNGs: None COUNT: 7 WARMUP: not today THE THANG: ruck 4 miles, run 6 miles, or run 8 miles MARY: she wasn’t here ANNOUNCEMENTS: Sawmill 50k and PR day approaching fast, sign up and do something hard! COT: yes
AO: Sawmill Q: Flapper PAX: Full Metal Jacket, Betty Crocker, Flapper, Cottontail, Cheesesteak, Goodspeed FNGs: None COUNT: 6 WARMUP: Various exicon exercises THE THANG: Centered on parking lot and field Executed various exercises across parking lot and back; also used coupons or brick (FMJ🙃); mosey or jail break to golf bag and back. Did 18 …
AO: Kudzu Q: Gepetto, Rudder PAX: Rudder, Baconator, Fenway, Betty Crocker, Goodspeed, Cheesesteak, Snowden, Shuttlecock, Gepetto, Full Metal Jacket, Speedbump FNGs: None COUNT: 11 WARMUP: PAX wrote down something that has been burdening them and nailed it to the cross. THE THANG: PAX took turns carrying the cross through Blythewood reading stations of the cross. …
AO: Sawmill Q: Flapper PAX: Flapper, Rudder, Full Metal Jacket, Goodspeed, Snowden FNGs: None COUNT: 5 WARMUP: probably THE THANG: probably really hard, but jim and michael ran. MARY: probably ANNOUNCEMENTS: COT:prayers for flappers daughter.
AO: Sawmill Q: Flapper PAX: Flapper, Full Metal Jacket, Gepetto, Rudder, Snowden, Goodspeed FNGs: None COUNT: 6 (4 beat down, 2 runners) WARMUP: Mosey to ballpark parking lot, 10 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 baby arm circles, 10 TTT, 10 windmill, 10 flutters, 10 copper head squats THE THANG: Mosey to church parking …
AO: Bladerunner Q: Rudder, Goodspeed PAX: Goodspeed, Cheesesteak, Betty Crocker, Cottontail, Full Metal Jacket, Gepetto, Rudder, Shuttlecock, Snowden, The Beast, Valdez FNGs: None COUNT: 11 WARMUP: THE THANG: Lots of miles at different areas of our fair city (Blythewood). Some confusion over how many interval laps. Some of us just went steady non-stop running. Not …
AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, Rudder, Goodspeed, Flapper, Frodo, Gepetto, Shuttlecock FNGs: None COUNT: 7 WARMUP: Mosey to parking lot for a few fun warm up exercises. THE THANG: Mosey to the school for the thang. 5 BURPEES Then lap around parking lot planking until all are back. 5 BURPEES 10 MERKINS …
AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, Rudder, Goodspeed, Flapper, Frodo, Gepetto, Shuttlecock FNGs: None COUNT: 7 WARMUP: Mosey to parking lot for a few fun warm up exercises. THE THANG: Mosey to the school for the thang. 5 BURPEES Then lap around parking lot planking until all are back. 5 BURPEES 10 MERKINS …