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
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: walk and talk THE THANG: Runners: 3.25 miles Ruckers: 2.0 miles ANNOUNCEMENTS: next week is annual Christmas run and coffeeteria. Wear your elf outfit COT:
AO: prowl Q: Baconator PAX: Backstop, Baconator, Ruby, Baby Seal FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: runners: 3.4 mile run Ruckers: 2.25 miles ANNOUNCEMENTS: COT:
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: 6:00 walk and talk THE THANG: Runners:3.4 mile interval Ruckers: 2.5 mile ruck ANNOUNCEMENTS: Sandlot Saturday @ Westwood 0630 COT:
AO: prowl Q: Backstop PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: THE THANG: walk/jog ANNOUNCEMENTS: COT: Let the message about Christ, in all its richness, fill your lives. Teach and counsel each other with all the wisdom he gives. Sing psalms and hymns and spiritual songs to God with thankful hearts.
AO: prowl Q: Baconator PAX: Baby Seal, Baconator, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: 4:00 John Wayne THE THANG: runners: 3.5 mile intervals Ruckers: 2.25 ruck ANNOUNCEMENTS: COT:
AO: prowl Q: Baconator PAX: Backstop, Baconator, Fenway, Keith Price (Blooper), Ruby, Two Gloves, Baby seal FNGs: None COUNT: 7 WARMUP: 6:00 John Wayne & mumblechatter THE THANG: Run 3.4 miles: 1. 2:00 intervals x 4 2. 1 miler 3. 1 mile Recovery and striders Ruckers: 2.25 miler ANNOUNCEMENTS: SANDLOT ANNIVERSARY 11/11 @ North springs …
AO: prowl Q: Baconator PAX: Baby Seal, Baconator, Fenway, Ruby, Blooper💪🏻 FNGs: None COUNT: 5 WARMUP: walk and talk. THE THANG: runner: 3.6 miles; Ruckers: 2.3 miles ANNOUNCEMENTS: happy birthday to Two 🧤 today! COT:. Runt and family; Fenways wife; baby seals wife.
AO: prowl Q: Baconator PAX: Baby Seal, Baconator, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: mumblechatter and John Wayne for 6:00. THE THANG: Runner: 3.5 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot meet at North springs park tomorrow COT: 🙏🏻 Baby 🦭 wife, Runt and family, ruby’s son
AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby, Two Gloves, Hasbro FNGs: None COUNT: 7 WARMUP: John Wayne and mumblechatter THE THANG: Runners: 4.25 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot at Westwood Saturday 9/23 COT: Fenway bday, Runt and family, baby seal’s wife🙏🏻 (car accident)