AO: Sawmill Q: Frodo PAX: Valdez, Frodo, Gepetto, Full Metal Jacket, Betty Crocker, Snowden, Rudder, Goodspeed FNGs: None COUNT: 8 WARMUP: mosey to the school, some SSHs, IWs, HBs, squats, arm circles THE THANG: deck of cards in the middle of the circle, everyone takes turns drawing and doing the exercise it says. Cards numbered …
AO: Raw Q: Gepetto PAX: Betty Crocker, Goodspeed, Snowden, Lemmy, Valdez, Gepetto FNGs: None COUNT: 6 WARMUP: some ran THE THANG: all ran MARY: none ANNOUNCEMENTS: Big one tommrow at Sawmill you dont want to miss this one. I promise it’s not about running or wanting you to sign up foe some stupid event. COT: …
AO: Bladerunner Q: Snowden PAX: Gepetto, Lemmy, Valdez, Shuttlecock, Cheesesteak, The Beast, Rudder, Full Metal Jacket, Snowden FNGs: None COUNT: 9 WARMUP: Run at Gepetto THE THANG: Speedwork, Track stuff. Strait miles, Probably some merkins if I know FMJ. ANNOUNCEMENTS: Rawls memorial event, details forthcoming from Rudder COT: Got to!
AO: Sawmill Q: Rudder PAX: Cheesesteak, Flapper, Full Metal Jacket, Goodspeed, Frodo, Lemmy, Rudder, Snowden FNGs: None COUNT: 8 WARMUP: SSH, LBAC, SQUATS, IW, HB, TTT, Don Q’s, Merkins, MC’s, PlankJacks, Finkel Swings. THE THANG: 4 cones in perfect row. Start at #1 , travel to #2 or #3 w/various methods (lunge walk, Lt. Dans, …
AO: Raw Q: Snowden PAX: Goodspeed, BunkBed, Snowden FNGs: None COUNT: 3 THE THANG: 4.22 miles of hills, bad jokes, heavy breathing, and story telling with Goodspeed and bunkbed. ANNOUNCEMENTS: Lighthouse for life hole diggin’ F3 columbia shirt order. COT: Prayers for sweet tarts son Isaac.
AO: Sawmill Q: Full Metal Jacket PAX: Lemmy, Gepetto, SKAT, Full Metal Jacket, Rudder, Snowden FNGs: None COUNT: 6 WARMUP: Stretches & exercises (IWs/Hillbillies, TTTs, Windmills, etc. THE THANG: 3 Runners (Gepetto, Lemmy, Snowden)/Other 3 Pax: -Mosey to playground Phase 1: 5 Pull-ups-10 Squats-20 Dips-Run 1 lap (x3) Phase 2:!10 Iron Crosses-20 Heels-to-Heaven-30 Flutters (x5) …
AO: Sawmill Q: The Beast PAX: Full Metal Jacket, Gepetto, Shuttlecock, Snowden, The Beast, Valdez FNGs: None COUNT: 6 WARMUP: No!!! THE THANG: The Track!!! MARY: No!!! ANNOUNCEMENTS: None!!! COT: Prayers for Rudder
AO: Kudzu Q: Rudder PAX: Goodspeed, Valdez, Snowden, Lemmy, Gepetto, Full Metal Jacket, Rudder FNGs: None COUNT: 7 WARMUP: Not today THE THANG: Three Ruckers (1 Flatback) Three Runners and a Bootcamper. Various miles at various paces and many merkins. MARY: ANNOUNCEMENTS: The Sawmill 4x4x48 August. Hit Gepetto for Deets. COT:Prayers for Eileen and cancer …
AO: Bladerunner Q: Valdez PAX: Valdez, Rudder, Betty Crocker, Gepetto, Full Metal Jacket, Goodspeed, Snowden FNGs: None COUNT: 7 WARMUP: N/A THE THANG: Run MARY: ANNOUNCEMENTS: COT:
AO: Raw Q: Betty Crocker PAX: Goodspeed, Gepetto, Valdez, Snowden, Betty Crocker FNGs: None COUNT: 5 WARMUP: gepetto 3.7 something miles, betty, snowden, valdez, run to AO THE THANG: Run!! ANNOUNCEMENTS: People can change COT: