Strollin
AO: prowl Q: Ruby , Baby Seal, Fenway PAX: Baby Seal, Fenway, Ruby FNGs: None COUNT: 3 WARMUP: Stroll around Sandhills THE THANG: ANNOUNCEMENTS: Statehouse (0700) and mission workout (0830) tomorrow COT: Good day to decompress
Prowl
5k Friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Runt, Ruby, Fenway, Baby Seal FNGs: None COUNT: 6 WARMUP: THE THANG: run/ruck the Sandhills loop ANNOUNCEMENTS: COT:
5 k Friday run/ruck
AO: prowl Q: Baconator PAX: Backstop, Baconator, Fenway, Coin Flip, Ruby FNGs: None COUNT: 5 WARMUP: walk and talk THE THANG: runners: 5k intervals Ruckers: keep walking and talking ANNOUNCEMENTS: Valhalla is taking clown cars to the Bull Monday 3/11 COT: :pray: for Sally(Ruby and Fenway’s neighbor), rubys friend (stroke), travel safety
5k Friday intervals
AO: prowl Q: Baconator PAX: Backstop, Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute walk and talk THE THANG: interval run for 36 minutes ANNOUNCEMENTS: COT:
5k friday
AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby FNGs: None COUNT: 5 WARMUP: 4 minute THE THANG: 3.5 mile run; 2.25 ruck ANNOUNCEMENTS: COT: Coffeeteria Consumed podcast review week4 Genesis and Job
5k Friday
AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: 6 minute John Wayne THE THANG: 3 mile interval run or 2 mile ruck ANNOUNCEMENTS: COT:
2 pair
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Ruby FNGs: None COUNT: 4 WARMUP: walk and talk 6 minutes THE THANG: runners: 5k Ruckers:2.2 miles ANNOUNCEMENTS: COT:
5k friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby FNGs: None COUNT: 5 WARMUP: walk and talk 6 minutes THE THANG: runners: 3.3 mile interval run Ruckers 2 miler ANNOUNCEMENTS: COT:
Lonely ruck
AO: prowl Q: Backstop PAX: Backstop FNGs: None COUNT: 1 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
How to build a snowman workout 🏋️♀️
AO: prowl Q: Backstop PAX: Coin Flip, Baconator, Ruby, Fenway FNGs: None COUNT: 5 Build a snowman workout plan: Base: 100 jumping jacks middle: 50 squats Head: 25- push up Scarf: 1 min plank Hat: 25 burpees Buttons: 10 inchworms Nose: 25 squat jump Eyes: 35 toe touches Mouth: 100 air punches