The forgotten Q
AO: the-rock Q: Hawg PAX: McNugget, Ratatouille FNGs: None COUNT: 3 WARMUP: Run to AO THE THANG: 1 Rucker for the Rock 1 non-Rucker for the Rock 1 for Rocky Road ANNOUNCEMENTS: see slack COT: Prayers for McNuggets Dad Daryll.
Ratatouille
Scramble with Bagels
AO: scramble Q: Leprechaun PAX: McNugget, Billy Bob, Sergeant Slaughter, Ratatouille, Gaston, Pinkman, McLovin, Collar, Kitty, Hawg, Sketch, Flo, Zima, Felix, Detour FNGs: None COUNT: 16 WARMUP: Wait for PAX who didn’t check Slack and went to TP THE THANG: See Route above ANNOUNCEMENTS: Check Slack COT:yep
Tour de Acres out and back
AO: hammer Q: Ratatouille PAX: Bindi, Felix, Collar, Ratatouille FNGs: None COUNT: 4 WARMUP: Static stretching, alarm clocks, burpees, merkins THE THANG: Mosey to Cherry Laurel Dr and ran the hill with pull-ups at the top of the hill. 10 rounds during the mosey of: 10 merkins 10 air squats 10 v-ups Back at the …
Circuit City
AO: hammer Q: Misfire PAX: Pinkman, Ratatouille, Bindi, Felix, Misfire FNGs: None COUNT: 5 CONDITIONS: ~47 degrees, quite nice WARMUP: 5 mins of exercises and stretching THE THANG: Mosey to playground for 5 rounds of: – 5 pull ups – 10 merkins – 15 iron cross Mosey to shelter for 5 rounds of: – 5 …
Double Down Monday!!
AO: the-rock Q: Hawg PAX: Fallout, Easy Street, Leprechaun, McNugget, BooBoo, Bindi, Ratatouille, Lobstah, Quaker, Snowflake FNGs: None COUNT: 11 WARMUP: run 0500_club prescribed route THE THANG: 1 Rucker for the-rock 3 for the-rock 7 for Rocky Road ANNOUNCEMENTS: Lexington 10 year COT: Blessed to be blessing! Lead like we are called to!
Leap Day Sprintvergence
AO: swampfox Q: Kitty PAX: Ratatouille, Collar, Kilt, Felix, Big Worm, Stent, Pinkman, Sheets, Bindi, Polo FNGs: None COUNT: 11 WARMUP: Lap around the Plaza and SSH and other warm up exercising THE THANG: Move around the Plaza and do various exercises and running. Point out new food offerings in Forest Acres ANNOUNCEMENTS: Check Slack …
Up and Down
AO: the-rock Q: Hawg PAX: Ratatouille, BooBoo, Leprechaun FNGs: None COUNT: 4 WARMUP: Run to AO THE THANG: 2 for The Rock 2 for Rocky Road ANNOUNCEMENTS: see slack COT: Thankful for good health!
Burpee and ab beat down
AO: hammer Q: Big Worm PAX: Bindi, Felix, Pinkman, Ratatouille FNGs: None COUNT: 5 WARMUP: arm circles, Frankenstein, etc. THE THANG: 5 pull ups 1st ladder: 5 rungs. Each rung is 20 flutters and 10 iron crosses, then run across field to opening between tennis courts and do 6 lunges. Run to foliage and 5 …
2-Year Anniversary of 2/22/22
AO: hammer Q: Silent Bob PAX: Bindi, Felix, Ratatouille, Wally, Silent Bob FNGs: None COUNT: 5 WARMUP: – Side Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (multiple variations) – Merkins x25 THE THANG: – Mosey to field – Lunge walk – Jump Squats x15 – Monkey Humpers (in cadence) – Lap …
Shoulder burn
AO: hammer Q: Bindi PAX: Felix, Ratatouille, Zima FNGs: None COUNT: 4 WARMUP: 30 ssh ic, 25 Frankenstein ic, 20 imperial walkers ic, 15 through the tunnel ice, 10 slow fast squat ice 5 merkins ic. Lap around parking lot, 30 seconds of toe touch, 30 seconds butterfly stretch, 30 seconds lower back stretch both …