Shuttlecock

Cross Ruck

AO: Kudzu Q: Gepetto, Rudder PAX: Rudder, Baconator, Fenway, Betty Crocker, Goodspeed, Cheesesteak, Snowden, Shuttlecock, Gepetto, Full Metal Jacket, Speedbump FNGs: None COUNT: 11 WARMUP: PAX wrote down something that has been burdening them and nailed it to the cross. THE THANG: PAX took turns carrying the cross through Blythewood reading stations of the cross. …

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HOW MANY LAPS?!?

AO: Bladerunner Q: Rudder, Goodspeed PAX: Goodspeed, Cheesesteak, Betty Crocker, Cottontail, Full Metal Jacket, Gepetto, Rudder, Shuttlecock, Snowden, The Beast, Valdez FNGs: None COUNT: 11 WARMUP: THE THANG: Lots of miles at different areas of our fair city (Blythewood). Some confusion over how many interval laps. Some of us just went steady non-stop running. Not …

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The Quite Game

AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, Rudder, Goodspeed, Flapper, Frodo, Gepetto, Shuttlecock FNGs: None COUNT: 7 WARMUP: Mosey to parking lot for a few fun warm up exercises. THE THANG: Mosey to the school for the thang. 5 BURPEES Then lap around parking lot planking until all are back. 5 BURPEES 10 MERKINS …

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The Quite Game

AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, Rudder, Goodspeed, Flapper, Frodo, Gepetto, Shuttlecock FNGs: None COUNT: 7 WARMUP: Mosey to parking lot for a few fun warm up exercises. THE THANG: Mosey to the school for the thang. 5 BURPEES Then lap around parking lot planking until all are back. 5 BURPEES 10 MERKINS …

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THe Quiet Game

AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, Rudder, Goodspeed, Flapper, Frodo, Gepetto, Shuttlecock FNGs: None COUNT: 7 WARMUP: Mosey to parking lot for a few fun warm up exercises. THE THANG: Mosey to the school for the thang. 5 BURPEES Then lap around parking lot planking until all are back. 5 BURPEES 10 MERKINS …

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Tire Palooza Fools

AO: Sawmill Q: Cottontail PAX: Full Metal Jacket, Snowden, Cheesesteak, Gepetto, Betty Crocker, Cottontail, Flapper, Goodspeed, Lemmy, Rudder, Shuttlecock, The Beast, Valdez FNGs: None COUNT: 13 WARMUP: A lot, I know, it’s unusual. A mosey around the lonely green deck. 10x ea: SSH, Air Press, Cherry pickers, O/H claps, Seal claps, Hillbillies, IWs, Copperhead squats, …

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Maybe he’s a construction worker

AO: Bladerunner Q: Snowden PAX: Shuttlecock, Valdez, Gepetto, Rudder, Goodspeed, Full Metal Jacket, Cottontail, Mimi, Snowden, Lemmy FNGs: None COUNT: 10 WARMUP: talk THE THANG: Speed intervals, Track work, hills, general running.   Grousing, bloodletting, capitulation. Mimi pulled a rockford files style park and run to catch our group. It was fun. MARY: Ultimately no. …

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Post P200 workout

AO: Sawmill Q: Full Metal Jacket PAX: Goodspeed, Gepetto, Flapper, Shuttlecock, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Stretches! THE THANG: Mosey to playground area -20 Shoulder Tap Merkins/20 LBCs/19 Diamond Shoulder Tap Merkins/19 Ray Charles/Run lap around track -18 Wide-arm Shoulder Tap Merkins/18 Freddie Mercuries/Rin lap around track -At picnic tables: 17 Step-ups …

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Sawmill – P200!

AO: Sawmill Q: Full Metal Jacket, Betty Crocker, Snowden, Cheesesteak, Cottontail, Gepetto, Goodspeed, Grouper, Rudder, Shuttlecock, Valdez PAX: Full Metal Jacket, Valdez, Grouper, Cheesesteak, Snowden, Shuttlecock, Gepetto, Betty Crocker, Rudder, Goodspeed, Cottontail, Woodpecker FNGs: None COUNT: 12 WARMUP: kinda THE THANG: Run Palmetto 220 Relay MARY: Nope ANNOUNCEMENTS: Nope COT:Will do

Hello mimi

AO: Bladerunner Q: Snowden PAX: Gepetto, The Beast, Lemmy, Full Metal Jacket, Shuttlecock, Snowden, Cheesesteak, Valdez, Goodspeed, Mimi FNGs: None COUNT: 10 THE THANG: Welcome run with Mimi! or speed work with gepetto! MARY: FMJ ANNOUNCEMENTS: Get ready for P200. now is the time to start your training if you haven’t already. COT:. Prayers for …

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