AO: the_castle Q: Wannabe PAX: Billy Bob, Buc-ee, Burgundy, Dog-Faced Gremlin, Escrow, grilz, Fergie, Kamikaze, Selfie, Wham, Wannabe, Turnpike, Turncoat, Minosa FNGs: None COUNT: 14 WARMUP: SSH, Imperial Walkers, Baby Arm Circle w/ Overhead Claps, Merkins, and Plank THE THANG: In the Parking Lot 30 yd push (65#) w/ Burpees Mosey 30 count step/squat combination …
AO: the_castle Q: Selfie PAX: Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Katniss, Selfie, Turncoat, Special K, Wannabe, High Stick, Wham, Gomer FNGs: None COUNT: 12 WARMUP: SSH LBAC, Raise the Roof TTT Imperial Walkers THE THANG: Grab a set of bricks and go to the top of the hill. Burpee Ladder: Run down the hill do …
AO: rogue Q: Easy Street PAX: BabyRuth (AOQ TheWall), Bemis, clickbait, Friar Tuck, Jar Jar, Recount, Billboard, Quaker, Swingline, Selfie FNGs: None COUNT: 11 WARMUP: 5:17 start as usual, 3 got EC THE THANG: www.strava.com/routes/3149848149887585218 3 PAX got EC at 0500, started with 9 PAX and picked up some stragglers along the route. 7 for …
AO: the_castle Q: DoubleDown PAX: Kamikaze, Turncoat, Turnpike, Wannabe, Wham, Katniss, Fergie, Special K, Selfie FNGs: None COUNT: 10 WARMUP: SSH, LBAC, RTR all with a 13 count cadence for some reason THE THANG: Grab bricks and blocks followed by DoubleDowns dream recap with Dracula, Frankenstein, Bats, Aliens etc themed exercise – OHP, pull ups, …
AO: the_castle Q: Quaker PAX: Wham, TOY, Turncoat, Dog-Faced Gremlin, Quaker, Kamikaze, Wannabe, Fergie, Selfie, Special K, Turnpike FNGs: None COUNT: 11 WARMUP: SSH, Burpees, TTH, Arm Circles, Overhead Claps, RTR, Moroccan Night Club THE THANG: Grab blocks and carry to top of Liberal Hill Mogadishu Mile WOD in honor of the 30th anniversary of …
AO: the_castle Q: Katniss PAX: Kamikaze, Dog-Faced Gremlin, Katniss, McLovin, Selfie, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham, Buc-ee, Plus One – did not get name, Katnis can update FNGs: None COUNT: 13 WARMUP: stretch – Windmill – high knees – butt kicks – THE THANG: Team up for Dora like exercise – run the …
AO: rogue Q: Selfie PAX: Selfie, Snowflake, Bemis, clickbait, Easy Street, Friar Tuck, Cauliflower, Winston, BabyRuth FNGs: None COUNT: 9 WARMUP: THE THANG: Run Garners Ferry to Byron, cut over to Galway. Right on Macon, hit the 4 sacs, then Macon back to Galway. Right on Merrill to Old Woodlands and back to the AO. …
AO: rogue Q: BunkBed PAX: Friar Tuck, Cauliflower, Easy Street, clickbait, LA Gear, noonan, Shocker, Selfie, Quaker, Tommy Boy FNGs: None COUNT: 11 WARMUP: Fiddle around in the parking lot THE THANG: strava.app.link/1Hk9oQkj5Cb Wonder when we’re going to see Swingline on the route, Cauliflower hates hills, but he still ran up M.o.M. EZ says start …
AO: the_castle Q: F3 Bubbles PAX: Wannabe, McLovin, Katniss, Kamikaze, Escrow, Turnpike, grilz, F3 Bubbles, TOY, Dog-Faced Gremlin, Selfie, Wham FNGs: None COUNT: 12 WARMUP: SSH, Imperial Walker, LBAC THE THANG: Nice blend of run – 1.4 miles, merkins, LBC’s and block work ANNOUNCEMENTS: Wham Fri COT: Prayer and out
AO: rogue Q: Selfie PAX: Cauliflower, Swingline, Selfie, Friar Tuck, clickbait, Mud Dawg ( 2nd F) FNGs: None COUNT: 6 WARMUP: THE THANG: Out to AC Flora and back ANNOUNCEMENTS: 5k this Friday night in Lexington New Nantan coming soon, Mud dawg will be looking for some new responsibilities in F3 COT: