AO: scramble Q: Easy Street PAX: Gaston, Sergeant Slaughter, Tarek, Hawg, Collar, SweetTart FNGs: None COUNT: 7 WARMUP: Some ran from home, others stretched, some got there just in time. THE THANG: Pick your pain… Rock or no rock? strava.app.link/YyHTRMjRKGb strava.app.link/PRF6SFmRKGb ANNOUNCEMENTS: D2D coming up soon, maybe a Sprintvergence this week COT: Reach out to …
AO: battle Q: Hawg PAX: Adrian, Spot, Misfire, Big Worm, CESS, Ronda, Sergeant Slaughter FNGs: None COUNT: 8 WARMUP: 20 ssh + 3 burpees 10 ssh + 3 burpees 10 ssh + 4 burpees THE THANG: Football field 100 yard sprint variations+ 40 burpees 1 st 30 minutes Battle loop & grab a sandbag 10 …
AO: swampfox Q: McNugget PAX: Leprechaun, Kilt, Sergeant Slaughter, Sheets, McNugget, Polo FNGs: None COUNT: 6 Warm up: Slaughter Starter 20 burpees oyo 30 second stretch Mountain Climber ICx15 Slow/fast Squat ICx10 Slow/fast merkins ICx10 Grab Blocks To Citadel Park with block, cusack, farmers carry, fireman’s carry Various pain stations along the way: Curls, overhead …
AO: scramble Q: Tarek PAX: Collar, Gaston, Sergeant Slaughter FNGs: None COUNT: 4 WARMUP: wait for Collar’s 5:30 arrival THE THANG: strava.app.link/kTVizbqfzGb ANNOUNCEMENTS: Runvergence at Amble on Friday COT:
AO: scramble Q: Leprechaun PAX: Sergeant Slaughter, Billy Bob, McLovin, Tarek, Gaston, Ratatouille, Collar, BooBoo, Duckie, Pinkman, McNugget FNGs: None COUNT: 12 plus 1 for coffee WARMUP: Burpees for Billy Bob THE THANG: Sato Run with a tumble ANNOUNCEMENTS: Scramble looking for 1 more for Dam to dam COT: Prayers to walk in the Lords …
AO: swampfox Q: Ramblin Man PAX: Sergeant Slaughter, Kitty, Stent, Leprechaun, Kilt, Billy Bob FNGs: None COUNT: 7 WARMUP: mosey around church THE THANG: mosey, run, lunges, pain stops to park, AMRAPS in park, same thing back, plank finish ANNOUNCEMENTS: COT: by Ramblin Man
AO: swampfox Q: Leprechaun PAX: Nelly, Kitty, Stent, Sergeant Slaughter, Sheets, Polo FNGs: None COUNT: 7 WARMUP: SSH IC IW IC Merkins Squats Big Boys THE THANG: Mosey down Forest Drive with multiple pain station stops. Focused on building Ski Legs ANNOUNCEMENTS: Scramble team still needs one more runner for D2D. COT: Help guide us …
AO: scramble Q: Duckie PAX: Sergeant Slaughter, Gaston FNGs: None COUNT: 3 WARMUP: THE THANG: up Sylvan, right on Meadowfield, back in Trenholm ANNOUNCEMENTS: COT:
AO: scramble Q: Kitty PAX: Hawg, Sergeant Slaughter, Tarek, Gaston, BooBoo, Duckie, Collar FNGs: None COUNT: 8 WARMUP: Tell Gaston the route THE THANG: 4.2 miles with a few hills and lots of wind ANNOUNCEMENTS: Rogue AOQ handoff tomorrow COT: Pray