AO: _Castle Q: TOY PAX: Wannabe, Katniss, Kamikaze, TOY, grilz, McLovin, Escrow, Burgundy, Quaker, Turncoat, Wham FNGs: None COUNT: 11 WARMUP: ssh,TTT,Perkins, calf stretch THE THANG: rifle run with rifle exercises of SSH, and squats + perkins at intersections followed by Tombee circuit of sprints and sit-ups and Perkins at points MARY: done above ANNOUNCEMENTS: …
AO: Scramble Q: Hawg PAX: Kitty, McLovin, Detour, Collar, Gaston, Flo, Zima, Wally, Hawg, Tarek, Pinkman, Sketch FNGs: None COUNT: 12 connect.garmin.com/modern/course/149470599 ANNOUNCEMENTS: 3/26 Steel Hands Family Day COT: Thankful for the ability to do “hard things”.
AO: Scramble Q: Sketch PAX: Tarek, Billy Bob, Detour, Collar, Zima, McLovin, Chop Shop, Pinkman, Furlough, Leprechaun, Kitty FNGs: None COUNT: 13 WARMUP: N/A THE THANG: Interior TP loop then out to Forest Drive then Gregg Park Loop and back … 3.1 total miles MARY: N/A ANNOUNCEMENTS: Therapy Place 5K coming up in May. F3Charleston …
AO: Scramble Q: Billy Bob PAX: Zima, Easy Street, Biggie Smalls, Churchkey, Corndog, heist, Pinkman, Hawg, Ronda, McNugget, Ash, Silent Bob, Friar Tuck, Huffy, Fallout (1st F), Cauliflower, SweetTart, Swingline, BabyRuth, LA Gear, CESS, Bundy, Schweddy, Woody, Fountainhead, Costanza, Chop Shop, Collar, Gaston, McLovin, Kitty, Wally, Sketch, Furlough, Strom, Froman, Winston, Love Child, Turtle, Flo, …
AOQ handoff at the standard for all rungroups who have a shovelflag.Read More »
AO: Swampfox Q: Billy Bob PAX: Fountainhead, McLovin, Kilt, Stent, Billy Bob, Pinkman, Bernie FNGs: None COUNT: 7 WARMUP: LBAC then mosey to Citadel Park for Side lunge down, forward lunge back. Open gate down, close gate back. Butt kicks down, High knees back. THE THANG: Divide into 2 teams and compete to finish cycle …
AO: Thunder Q: Costanza PAX: Billy Bob, Adrian, Oscar, Fallout (1st F), Insanity, Betamax, Bootleg, Costanza, Escrow, McLovin, McNugget, Phlegm, SweetTart, CESS FNGs: None COUNT: 14 WARMUP: Disclaimer Count off by 3s. This will be your team Mosey to corner of Duncan and King- 20 IC SSH 20 IC Squats 20 OYO Merkins Mosey to …
AO: Thunder Q: Costanza PAX: Costanza, CESS, Adrian, Oscar, SweetTart, Billy Bob, Bucket Truck, McLovin, McNugget, Betamax, Phlegm, Escrow, Fallout (1st F), Insanity FNGs: None COUNT: 14 Disclaimer Count off by 3s. This will be your team WARMUP Mosey to corner of Duncan and King- 20 IC SSH 20 IC Squats 20 OYO Merkins Mosey …
AO: _Castle Q: Katniss PAX: Big Worm, Escrow, grilz, Kamikaze, Katniss, McLovin, Quaker, Selfie, T.O.Y, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 13 WARMUP: SSH,TTT,etc THE THANG: TOY playlist with station EMOM with stations of Bobby Hurley’s, merkins, run , SSH, curls, straight leg toe touch, squats, block bentover row, burpees, low planks. MARY: SSH, …
AO: _Castle Q: T.O.Y PAX: T.O.Y, Turncoat, Kamikaze, grilz, Quaker, Turnpike, Wannabe, Wham, Escrow, McLovin, Special K FNGs: None COUNT: 11 WARMUP: SSH, TTT, Merkins, stretch, etc THE THANG: castle patrol run with one set of bricks carried. Three burpees, five merkins, and eight air squats at intersections and culdesacs + some big boys and …
AO: Swampfox Q: Fountainhead PAX: McLovin, Kilt, Leprechaun, Ramblin Man, Fountainhead FNGs: None COUNT: 5 Getting out of the breeze: SSH X 20 Imperials X 20 LBCs X 20 Mercans X 10 Squats X 20 BBSUs X 20 (OYO, Singles) Mosey down Winthrop to Citadel: Decline Mercans X 20 (OYO, Singles) Uphill BBSUs X 20 …