WARMUP: None
THE THANG: Run to Walmart and return 4.5MIles
MARY: –
ANNOUNCEMENTS: Lots
COT:
Richard’s Crossing to 160, head toward Walmart
Left just before Arby’s and right to cross top of Earthfair parking lot
Left on Dave Gibson all the way out to where Colosseum launches. Turn around and run back the same path.
Welcome FNG TOP ROPE. We pledged to :flag-us: Ran to COG for instructions. Pendulum was hill repeats could add Cross piece for flatter run. Merkins, Squats, and LBCs at the end of each leg 10,10,10
COT :v: out thx <@UGNDJBDU3> for the opportunity.
WARMUP: None
THE THANG: Bank > RT160 > Skipper St > RT on Still Ave > LT on Old Nation Rd > RT on RT160 > back to Bank (COT)
MARY:
ANNOUNCEMENTS: Sundae Ruck this Saturday , Leader of the Links is looking for sponsors.
COT: Closed in prayer
WARMUP: yes
accumulator
5, 5-10, 5-10-15 and so on
Flying Squirrel, Merkins, Big Boys, LBCs, Squats
Jack Webb
Mahktar N’Diayes
A-ROD
and mumble chatter about the best GB Packers at each position.
A-ROD is a backwards DORA and 1/2 the counts, because DORA>AROD and we would not want to pull a muscle or Achilles
some dynamic warm down across the parking lot
a few minutes of proper Mary
10 counts and 10 counts and 0 burpees, like a proper moderate
345, 67, 98631, 98, 455, 692
(those numbers are for BandCamp)
Thanks to PeachStand for accepting my humble fill-in
Looks like we made it,
Barry Manilow
WARMUP: None
THE THANG:
Bermuda Triangle which consist of running a lap around somewhat triangle shaped loop.
Pit stops along the way
15 merkins
20 LBCs
20 squats
5 pull ups at print shop
Then reverse the course. Everyone got the quota of 3 miles. Some got more
MARY:
Airborne hip exercises
ANNOUNCEMENTS:
COT:
WARMUP:
Got at it
THE THANG:
Munn Rd. To Harris To White To 160 – 4ish miles
MARY:
None
ANNOUNCEMENTS:
12 year convergence
Iron Pax
Acceleration Project
COT:
Show To Know
Ran thru Birkshire Hts in Baxter. All enjoyed immensely and complimented me on the route.
WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter
THE THANG: 4ish mile route – head across I77 and take left at QT – take left at 6th Baxter crossing and go down to the YMCA lake trail – pass YMCA and take a right onto Market St to get back up to 160. Make a right and back across interstate to get back to CoT.
Some added the old Kinglsey loop to get closer to 5. Some added some parking lot striders/speed work.
MARY: never heard of her
ANNOUNCEMENTS: newsletter
COT: yup
Humid “Fall” morning. 9 men showed to take flight from the premier running AO in The Fort. 9 men returned at 0600 to share tales of conquering the pavement, dodging sprinklers and spotting <@U025ZUQU82D> biking about Baxter. Thanks <@U5D544AAY> for opportunity to lead.