550
AO: None Q: Jar Jar PAX: FNGs: None COUNT: 1 nobody else wanted a piece, and my hip is killing me after falling off my bike yesterday. so core we go
None
A visit to Lester
AO: None Q: Snowflake PAX: FNGs: None COUNT: 7 THE THANG: footpathapp.com/routes/7B66CC97-C7AF-4401-8089-F371077E03FC ANNOUNCEMENTS: lots of anniversaries coming up. Runvergence on Friday at scramble. COT:prayers for Tommy Boy’s daughter, friend of Nails
Speed/Killz/Hillz or I’ve Come Undone
AO: None Q: Churchkey PAX: FNGs: None COUNT: 10 WARMUP: some of us masochists ran early cause we hate ourselves. THE THANG: www.strava.com/routes/2999095640446855068 MARY: heat stroke ANNOUNCEMENTS: I’m pretty sure I have heat stroke. Also: Stomp the Swamp, LLS Fundraiser, COT: Tuck started, CK got the Middle, & QB emphatically finished for us.
It’s Nasty
AO: None Q: Gepetto PAX: FNGs: None COUNT: 4 WARMUP: yes, some did THE THANG: we ran the streets of Windermere and Longcreek MARY: not today men only ANNOUNCEMENTS: nothing new to report COT: yes, praise for those that made the hard decision today, may you day be easier because of it. prayers to those …
Spring lake loop
AO: None Q: BooBoo PAX: Detour, Collar, Tarek FNGs: None COUNT: 4 WARMUP: THE THANG: N Trenholm to spring lake to lakeshore to Forest to cot MARY: ANNOUNCEMENTS: COT:
Hills build character
AO: None Q: Ziffel PAX: HolyPoker FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Saturday Scramble
AO: None Q: McLovin PAX: FNGs: None COUNT: 4 strava.app.link/vqY6vDOfoCb
BRR Training with Options
AO: None Q: Hawg PAX: FNGs: None COUNT: 3 WARMUP: SSH IC 15 4 count HillBillies IC 15 4 count THE THANG: 4 Hills or Complete called exercises @ each hill Hills 1 & 2 repeats or 100 burpees 3rd hill repeats or 100 burpees & 100 bonnie blairs 4th hill repeats or 100 burpees, …
We won Saturdays
AO: None Q: Fallout (1st F) PAX: , Tommy Boy, VHS FNGs: None COUNT: 12 WARMUP: SSH, 50, IC Burpees, 5 Imperial Walkers, 25, IC Burpees, 5 Superman’s, 10 holds Burpees, 5 Hillbillies, 15, IC Burpees, 5 Mosey to bricks: 20-15-10-5, IC Goblet squats OH press Bench press Curls Tricep extensions OH squat Mosey to …
Flappers 38th Bday Special
AO: None Q: Flapper PAX: , Calgon FNGs: None COUNT: 9 WARMUP: Mosey to the ball field parking lot for the usual warm ups THE THANG: 3 sets of 3 exercises of 8 reps, then run around the ball fields for some manmakers MARY: mixed into the exercises ANNOUNCEMENTS: multiple opportunities for runs, barbecue at …