Shuttlecock

Tour DE Blythewook

AO: Sawmill Q: Goodspeed PAX: Frodo, The Beast, Flapper, Full Metal Jacket, Gepetto, Cheesesteak, Rudder, Shuttlecock FNGs: None COUNT: 9 WARMUP: LBAC TTT WINDMILLS THE THANG: Mosey to the church parking lot 15 Merkins 20 Copperhead Squats Boxcutters 5 Burpees Mosey to the Clinic 15 Hand Release Merkins 20 Alternating Leg Squats Dying Cockroaches 6 …

Tour DE BlythewookRead More »

Just do sumthin!

AO: Kudzu Q: Full Metal Jacket PAX: Gepetto, Snowden, Full Metal Jacket, Valdez, Goodspeed, Shuttlecock, Rudder, Lemmy FNGs: None COUNT: 8 WARMUP: Not that I know of! THE THANG: All Pax ran varying distances; 2 Pax ran distance + interval work on track; 1 Pax ran & knocked out Merkins. MARY: Absolutely not! ANNOUNCEMENTS: Gepetto …

Just do sumthin!Read More »

Prime Day

AO: Sawmill Q: Frodo PAX: Rudder, The Beast, Shuttlecock, Goodspeed, Gepetto, Lemmy, Full Metal Jacket, Valdez, Frodo FNGs: None COUNT: 9 WARMUP: SSH, windmills, IWs, hillbillies, copperhead squats & merkins, the usual, mosey to the school THE THANG: Four corners in the parking lot Corner 1: – 29 Gas Pumpers – 23 catalina wine mixers …

Prime DayRead More »

tire flipping

AO: Sawmill Q: HighChair PAX: Cottontail, Frodo, Shuttlecock, Valdez, Gepetto, Betty Crocker, Goodspeed, Cheesesteak, Lemmy, HighChair FNGs: None COUNT: 10 WARMUP: the usual stuff THE THANG: tire flips, walking lunges, burpees MARY: 10 minutes of it ANNOUNCEMENTS: none COT:

I love it when a plan comes together!

AO: Kudzu Q: Gepetto PAX: Lemmy, Full Metal Jacket, The Beast, Goodspeed, Shuttlecock, Valdez, Gepetto FNGs: None COUNT: 7 WARMUP: not today THE THANG: ruck 4 miles, run 6 miles, or run 8 miles MARY: she wasn’t here ANNOUNCEMENTS: Sawmill 50k and PR day approaching fast, sign up and do something hard! COT: yes

Lift dem bricks!

AO: Sawmill Q: Full Metal Jacket PAX: Rudder, Gepetto, Shuttlecock, Snowden, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: (3 Runners/2 Beatdowners) Typical warmup exercises THE THANG: Runners: Log those miles! Hooah! Beatdowners: grab two heavy bricks -25 Arm Raises/25 Butterflies/25 Shoulder Presses Run lap around parking lot -Same as above 20 reps each -Same …

Lift dem bricks!Read More »

Trail Run @ Sesqui

AO: Down_Range Q: Gepetto, Shuttlecock, Lemmy PAX: Gepetto, Shuttlecock, Lemmy FNGs: None COUNT: 3 WARMUP: dark and rainy drive to Sesqui THE THANG: running the trials of Sesqui MARY: none ANNOUNCEMENTS: Sawmill 50k sign ups are open! COT: prayers to our F3 brothers Check out my activity on Strava: strava.app.link/p3tpD1qwPyb

PHP Code Snippets Powered By : XYZScripts.com