AO: sawmill Q: Cottontail PAX: Cheesesteak, Flapper, Full Metal Jacket, Lemmy, Valdez FNGs: None COUNT: 6 WARMUP: yup THE THANG: mosey to oakhurst stopping at every intersection and hill. Round of merkins, abs and squats at intersections. Repeats on hills. Smallest 4 sets, then 3, then one each lap/set on last two hills to get …
AO: sawmill Q: Gepetto PAX: Bush, Valdez, Lemmy FNGs: None COUNT: 4 WARMUP: Its already warm! THE THANG: Loops, out and backs, you name it! There’s something for everyone here at R@W! :alert: ANNOUNCEMENTS :alert: : Crazy Train Continues this week. COT: Yes
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Flapper, Full Metal Jacket, Valdez, Gepetto, HighChair, Cottontail, Goodspeed FNGs: None COUNT: 9 WARMUP: Disclaimer and review of the 5 core principles. Classic Warma-Rama with a Finkle Swing finish. THE THANG: Dusted off the Sawmill Pain Game and dice, and table and cones and marker. With some new …
AO: kudzu Q: Gepetto PAX: Cottontail, Full Metal Jacket, Snowden (Weasel Supporter), Rudder (WeaselShaker), Bush, Valdez FNGs: None COUNT: 7 WARMUP: minimal THE THANG: ruck, run, and merkins :alert: ANNOUNCEMENTS :alert: : none COT: prayers to all that are traveling in the coming days
AO: bladerunner Q: Gepetto PAX: Bush, Lemmy, Valdez FNGs: None COUNT: 4 WARMUP: Parking lot warm up! THE THANG: Track day for most. Work was done by all. :alert: ANNOUNCEMENTS :alert: : Guardians of the Night 5k 8 weeks out. COT: yes
AO: kudzu Q: Rudder (WeaselShaker) PAX: Bush, Gepetto, Valdez, Full Metal Jacket, Lemmy, The Beast FNGs: None COUNT: 7 WARMUP: Is conversation about what we gonna run count as warmup? Then YES! THE THANG:Some ran. Some did Merkins. Some did both! :alert: ANNOUNCEMENTS :alert: : Memorial Day at The Bull on Monday. Several HC’s COT: …
AO: bladerunner Q: Gepetto PAX: Valdez, Full Metal Jacket, Bush, The Beast, Lemmy, Cottontail FNGs: None COUNT: 7 WARMUP: yes we should all be doing this THE THANG: 5 PAX ran at the track with 2 others doing their thing back at the AO :alert: ANNOUNCEMENTS :alert: : none COT: thank you God for the …
AO: sawmill Q: Cottontail PAX: Flapper, HighChair, Betty Crocker, Valdez, Gepetto FNGs: None COUNT: 6 WARMUP: SSH, IW, Hillbillies, LBAC, copperhead squats, mosey to IGA. THE THANG: Tabata 45sec work/15sec and rotate. Three rounds, 8 stations. -choppin wood -tire flips -block burners -pistons -kettle swings -bent over rows -curls -overhead press Lap around IGA between …
Covid revival with blocks and tires, =?utf-8?q??= 🙏 Mary BethRead More »
AO: kudzu Q: Gepetto PAX: Bush, Valdez, Full Metal Jacket, The Beast FNGs: None COUNT: 5 WARMUP: not a lot today THE THANG: Run lion hill over and over and over, run the streets of Blythewood, or do insane amounts of merkins :alert: ANNOUNCEMENTS :alert: : Rudder and Snowden are running the Bugs & Bunnies …
AO: sawmill Q: Goodspeed , Flapper PAX: Flapper, Gepetto, Valdez FNGs: None COUNT: 4 WARMUP: LBAC, TTT, IW, HB, WM, SSH THE THANG: Mosey to the shelter by the baseball fields. 15 – 20 – 25 reps Dips Box Stepups Merkins Big Boys Calf Raises 1 min wall sit Mosey around the track. Rinse and …