AO: scramble Q: McNugget PAX: Sergeant Slaughter, Sketch, Gaston, Pinkman, Leprechaun, Collar, BooBoo, McNugget, Dually FNGs: None COUNT: 9 DISCLAIMER THE THANG: 3.1 ish mile SATO RUN :alert: ANNOUNCEMENTS :alert: : SEE SLACK COT: prayers for Tarek and his family on the special delivery Prayers for McNuggets friend Bart Ownes and his battle with cancer
AO: hammer Q: Misfire PAX: Big Worm, Bindi, McNugget, Misfire, Pinkman, Wally, Zuba FNGs: None COUNT: 7 DISCLAIMER WARMUP: 5 inch work merkins, lots of lower body stretching, 5 burpees THE THANG: Mosey to Barnes Spring Hill by way of Covenant and Robert Springs About 5 stops along the way for 10 merkins and 10 …
AO: scramble Q: Tarek PAX: Hawg, Gaston, Kitty, McNugget, McLovin, BooBoo, Leprechaun, Pinkman, Collar, Peppa,Dooley FNGs: None COUNT: 12 DISCLAIMER WARMUP: Watch Sketch and crew finish up their run THE THANG: Satchelford – out and back :alert: ANNOUNCEMENTS :alert: : Family Fun Day tomorrow COT:
AO: scramble Q: Billy Bob PAX: BooBoo, Collar, Tarek, McNugget FNGs: None COUNT: 5 DISCLAIMER WARMUP: stretch THE THANG: up Forest. Left on Brentwood past Gastón’s house. Right on Buchanan across Beltline. Left on Belmont. Left on Trenholm back to COT. :alert: ANNOUNCEMENTS :alert: : COT: Q school at DawnStrike this Saturday 0600. Bring someone …
AO: swampfox Q: Billy Bob PAX: Kilt, McNugget FNGs: None COUNT: 3 DISCLAIMER WARMUP: Lap around the church and various stretching. THE THANG: TABATA! 20 On, 10 Off x 8 for each exercise. 7 sets of exercises. Run down length of covered area and back between sets. Plank jack burpees HR pushups Kettlebell swings using …
AO: swampfox Q: Big Worm PAX: Kitty, McNugget, Sergeant Slaughter, Zuba, Pinkman, Lobstah, Billy Bob, Leprechaun, Stent FNGs: None COUNT: 10 DISCLAIMER WARMUP: active stretching in the Trenholm parking lot, some running THE THANG: mosey to the small parking lot beside Tazza’s. 9 merkins, 6 count each, focus on form 6 rounds of 4 corners …
AO: f3dads Q: McNugget PAX: Pinkman, Lobstah, McNugget, Rexy, Baked Potato, Charmander, Tractor Trailer, Vader FNGs: None COUNT: 8 DISCLAIMER: WARMUP: Lap around the park Variety of plyo stretches (felt so good for the old folks)- 20 second stretches Little baby arm circles IC x 10 forward/back THE THANG: Circuit: 10 squats 20 total lunges …
AO: hammer Q: McNugget PAX: Ratatouille, Bindi, Pinkman, Zuba, McNugget FNGs: None COUNT: 5 DISCLAIMER WARMUP: 10 SSH IC 10 mountain Climbers IC 10 slow count squats IC Little baby arm circles 10 forward IC 10 reverse IC 10 overhead IC 10 grass pickers IC THE THANG: Grab blocks March to Ivy Hall (cusak, farmer’s …
AO: the-rock Q: Hawg PAX: Leprechaun, BooBoo, Bindi, McNugget, Cauliflower, Lobstah FNGs: None COUNT: 7 DISCLAIMER WARMUP: Run to AO or 0500 Club route THE THANG: 3 for Rocky Rd 4 for The Rock w/o :alert: ANNOUNCEMENTS :alert: : Shag night 7/27 COT: Prayers for Sgt. Slaughter’s wife and the newborn.
AO: swampfox Q: McNugget PAX: Stent, McNugget FNGs: None COUNT: 2 DISCLAIMER WARMUP: 15 SSH IC 15 mountain Climbers IC 10 slow count merkins IC 10 slow count squats IC THE THANG: Grab blocks In parking lot 5 kettle bell block swings 10 curls 15 overhead 20 goblet squats Leave parking lot for FA tour- …