AO: Down_Range Q: CESS PAX: CESS, none FNGs: 1 none COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 10 rounds 10 Frankenstein (5 each leg) 10 merkins 10 curls (20 lb dumbells) 10 military press (20 lb dumbells) 10 Spot LBC’s 10 Squats 5 rounds 5 pullups 1 minute wall squats every 30 seconds 10 …
AO: Amble Q: Laces Out PAX: Recyclops, Oscar, Love Bug, Nails, QSignups, None FNGs: None COUNT: 5 New route with multiple optional distances up to about 5 1/2 miles Perfect running temps. You really should have been there
AO: Amble Q: Mud Dawg ( 2nd F) PAX: Betamax, Nails, Woody, boris, Oscar, Schweddy, Mud Dawg ( 2nd F), Biggie Smalls, BigTime, Lego, Ripcord, Froman, Crash Test, None FNGs: 1 None COUNT: 13 WARMUP: THE THANG: www.strava.com/routes/3051216612658123434 MARY: A sorry I am not sorry from QIC ANNOUNCEMENTS: F3 CHS 10 year COT: prayers for …