WARMUP:
THE THANG: Ran Loops Around Old Kingsley and The Pond
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: no
THE THANG: many miles
MARY: same as Joe
ANNOUNCEMENTS: Bethel, BBBB, trash p/u
COT: pre
WARMUP:
THE THANG: Run to the end of Harvest Pointe/River District and back, adding more if time was on your side. Do 1/4mi – 1/2mi intervals.
MARY:
ANNOUNCEMENTS: yes
COT: yes
WARMUP: old men stretching
THE THANG: running, 4mi on the low end, 16 on the high end
MARY: still a no show
ANNOUNCEMENTS: Bethel, BBBB, trash pick up
COT: pre
6 for coffee, Frittata and cinnamon rolls
WARMUP: SSH, Merks, Squats, Stretching, Nightclubs, LBCs,
THE THANG: 4 corners ( 5, 10, 15, 20 reps) Squats, Merks, Bigboys, SSH, PlankJax)
3 rounds of 5 exercises with a lap in between.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Bethel Men’s Shelter, Litter Pick up, and Bourbon fundraiser.
COT: Healing, Job hunting, Health, patience, Blessings.
WARMUP: Nope
THE THANG: 2 "instructions"
MARY: Nope
ANNOUNCEMENTS: Bethel…Ya'll sign up now, ya hear? Nov 13 is Round 2 of Excavation.
COT: For Sure.
WARMUP: chit chat with Twister
THE THANG: running, all runners
MARY: was not present (again)
ANNOUNCEMENTS: Bethel and BBBB
COT: coffee
WARMUP:
20 Moroccan night moves
20 Windmills
20 Pickers
20 Walkers
X2
THE THANG:
DORA:
100 Lunges
200 Squats
300 Flutters
Other runs to bench for 10 dips
4 corners:
20 LBC
20 Big Boy
20 Plank hold
20 Dealers choice
X5
MARY: was not available
ANNOUNCEMENTS: Bethel, Litter p/u
COT: Round the horn of personal "check in".
How you doing?
Mentally
Emotionally
Physically
Spiritually
WARMUP: avoided the rain for some, marathon miles for some
THE THANG: coffee for some marathon miles for some
MARY: not really
ANNOUNCEMENTS: some
COT: pre
@U01BA80UZCY and his merry band of marathon trainees were there, I did not see them (they are fast), please add names as needed.
WARMUP: windmills, imperial walkers, hillbilly walkers, Peter parkers all in cadence with some up and down dog stretching
THE THANG: moseyed to the back of Lowe’s for a station to station ladder. Station 1- exercises dips on the rail and big boys
Station 2 exercises- squats and merkins
Pax ran between the stations, stopping halfway on each trip to do one burpee, and once at the stations, they did the exercises noted above – first round 10 reps each, second round 15, third round 20, then back to 15 and 10
MARY:
ANNOUNCEMENTS:
COT: