AO: Swampfox Q: CESS PAX: CESS, Billy Bob, McNugget, Sheets, Huffy, Fallout (1st F), Strom, Kitty, Kilt, Big Worm, Leprechaun, Nelly FNGs: None COUNT: 12 WARMUP: 10 SSH IC 3 Burpees x 5 rounds THE THANG: Mosey out the back parking lot toward Citadel Park Stop for a little lunge walk and the 3 pain …
AO: Scramble Q: Tarek PAX: BooBoo, Collar, Flo, Gaston, Strom, Tarek FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: – Chop is having shoulder surgery this week. Praying for a successful surgery and a quick recovery COT:
AO: Scramble Q: McNugget PAX: Collar, Chop Shop, Tarek, Furlough, Hawg, McNugget, Strom FNGs: None COUNT: 7 Conditions: A perfect 45 degrees The Thang: Milford Loop 4.5 miles L on Trenholm, L on Woodlake, L on Kathwood, R on Shady, R on Milford, L on Shady, L on Quail, R on Forest Ridge, R on …
AO: Scramble Q: Billy Bob PAX: Zima, Easy Street, Biggie Smalls, Churchkey, Corndog, heist, Pinkman, Hawg, Ronda, McNugget, Ash, Silent Bob, Friar Tuck, Huffy, Fallout (1st F), Cauliflower, SweetTart, Swingline, BabyRuth, LA Gear, CESS, Bundy, Schweddy, Woody, Fountainhead, Costanza, Chop Shop, Collar, Gaston, McLovin, Kitty, Wally, Sketch, Furlough, Strom, Froman, Winston, Love Child, Turtle, Flo, …
AOQ handoff at the standard for all rungroups who have a shovelflag.Read More »
AO: -Rock Q: Leprechaun PAX: Kilt, Hawg, Strom, Nelly, Leprechaun FNGs: None COUNT: 5 Start at top of Rockbridge Start at 5:45am Do 50 Merkins, 50 Body Squats Hill Circuit 25 Merkins at the bridge 25 Sit-ups at the top =1 lap • Repeat and reduce by 1 Rep on Merkins and Sit-ups each lap …
AO: Swampfox Q: Leprechaun PAX: Ramblin Man, Kilt, Strom, Leprechaun, Bernie FNGs: None COUNT: 5 WARMUP: 25 SSH IC 20 Imperial walkers IC 10 Squats IC 10 MERKINS IC 10 LBAC Froward IC 10 LBAC Backward IC 10 Raise the Roof IC THE THANG: MOSEY to pain Station 10 Merkins 10 Squats 10 Big Boys …
AO: Swampfox Q: Leprechaun PAX: Sheets, Strom, Kilt, Nelly, Leprechaun FNGs: None COUNT: 11 WARMUP: Mosey to Willingham SSH in cadence Squats in cadence Merkins in cadence Mosey to Church THE THANG: 50 gas pumpers 50 merkins 50 line jumps 50 hello Dollie’s 50 squats 50 line jumps 50 iron crosses 50 lunges count both …
AO: Scramble FNGs: None COUNT: 8 THE THANG: strava.app.link/QCBWGLtyzsb