AO: Thunder Q: SweetTart PAX: Oscar, Ronda, Paper Boo, Dog-Faced Gremlin, Betamax, McLovin, Billy Bob, Churchkey, Fallout (1st F), Nails, Silver Bullet, Spot, Lobstah, Serena, Big Worm, SweetTart, Hawk, Cruise FNGs: None COUNT: 18 WARMUP: SSH, Imperial Walker, through the tunnel, LBAC, Hip thrusts Grab BRICKS Mosey to corner slow fast merkin on Bricks Slow …
AO: Ramble Q: SweetTart PAX: CESS, Oscar, Ronda, Prodigal, Ash, Quartermaster, Selfie, Nails, Churchkey, Garnish, Winston, Ziffel, Bootleg, Tube Socks, DriveBy, Lego, Friar Tuck, Costanza, Mud Dawg ( 2nd F), BabyRuth, Turtle, Paper Boo, Huffy, Pinkman, HolyPoker, Laces Out, Tarek, BunkBed, Tea Party, Hawg, Blind Date, Silent Bob, Lobstah, heist, Woody, TapeWorm, Corndog, Betamax, Promo, …
AO: Amble Q: Easy Street PAX: Oscar, Mud Dawg ( 2nd F), Nails, improv, Crawlspace, OBC FNGs: None COUNT: 7 WARMUP: Route explanation THE THANG: www.strava.com/routes/3108906078862058994 ANNOUNCEMENTS: Rogue Anniversary 7/11, Runvergence @ Ramble 6/30 @ Rosewood Starbucks COT: Bemis’ mother passed, Biggie’s Recovery, Amen
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: SweetTart, CESS, Oscar, Quaker, Bucket Truck, Churchkey, Dog-Faced Gremlin, Insanity, Mud Dawg ( 2nd F) FNGs: None COUNT: 9 WARMUP: poor cadence calling from the Q THE THANG: Circuit of step-ups, LBCs, mountain climbers, pull ups 40/8, 30/6, 20/4, 10/2 10 minute DORA of choice of …
AO: Amble Q: Double Rub PAX: Oscar, RayCharles, Woody, OBC, Double Rub, Backstop FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Dawnstrike Q: Snowflake PAX: Misfire, Oscar, Quaker, Lobstah, Jar Jar, Snowflake, BunkBed, Betamax, VHS FNGs: None COUNT: 9 WARMUP: plank for Jar Jar THE THANG: deliver Bunkbed to #thewall, lose Jar Jar in the handoff, return to Dreher via Emily Douglas and chez Fallout. Ring doorbell. Celebration of V-ups and the Carolina dry dock. …
AO: Amble Q: Nails PAX: improv, Bucket Truck, Oscar, Laces Out, Woody, Double Rub, Nails FNGs: None COUNT: 7 Strava maps said 3.1 but really 2.6
AO: Thunder Q: Betamax PAX: Bucket Truck, Phlegm, Pinkman, Dog-Faced Gremlin, Ratatouille, Insanity, SweetTart, Oscar, BooBoo, VHS, Selfie FNGs: None COUNT: 12 WARMUP: Take a lap SSH x 20 IC LBAC x 10 both ways IC Overhead Press x 10 IC Squats x 10 IC Imperial Walkers x 10 IC Merkins x 10 IC Monkey …
AO: Thunder Q: Bucket Truck PAX: Dog-Faced Gremlin, Insanity, SweetTart, Fallout (1st F), Mud Dawg ( 2nd F), Oscar, Churchkey, SmokeScreen, Spot, Phlegm, Traitor, Bucket Truck, Escrow, Betamax, Quaker FNGs: None COUNT: 15 WARMUP:Various stretches…Michael Phelps, hamstring stretches, shoulders, arm circles THE THANG: 1. Mosey to front of Hand. 6 burpees, 13 merkins, 70 sit-ups …
AO: Dawnstrike Q: BunkBed PAX: Snowflake, Lobstah, Phlegm, Oscar, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: The Motivator X5 IC The Arm Circle Song (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit) Michael Phelps X10 IC Side Lunges X10 OYO each side Lunges X10 OYO each side Oil Derricks X10 OYO each side 1 min Side Plank on Left Side 1 …
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