WARMUP: no
THE THANG: many miles
MARY: same as Joe
ANNOUNCEMENTS: Bethel, BBBB, trash p/u
COT: pre
WARMUP:
Worked our way to the starting light pole, stopping every 100 yards or so to do a warm up exercise.
THE THANG:
8 light poles. One exercise per round. Each round we did the one exercise where the number of reps matched the light pole number (1, 2, 3, 4, >> 8 ). Moseyed between, and then all the way back from 8 to 1.
Exercises included merkins, Freddie Mercuries, shoulder taps, and other fan favs.
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.
Love this AO as the opportunity to fellowship with PAX is the main draw for me. You have time to get past the surface and talk about what's happening in each other's lives, sharing burdens or giving praise reports.
WARMUP: None
THE THANG: Just stayed in Kingsley completing 3 laps of the Kingsley loop with an additional parking lot loop. Called 5 shuffles during the ruck – 1min, 2min, 3min, 4min, and a 5min. Mile ranges were 3.8-3.3.
MARY: None
ANNOUNCEMENTS: Bethel Shelter Serve, Trash Pickup, 4Bs, LaGramma
COT: STK!
WARMUP: wind mills, imp walker, hillbilly walkers, Peter parkers all in cadence with some down and up dog stretching
THE THANG: part 1 – paired up for a Dora. 100 lunges (count one leg), 200 squats, 300 flutters ( count one leg). While one partner did the exercise, the other ran to the school building and did 10 dips on one of the benches
Part 2 – ab-centered jack webb. We did a 1-4 ratio of big boys and LBCs with a couple of interstitials for some more dips and merkins
Part 3 – a quick 4 corners around the parking lot with 10 merkins at each corners and a mosey in between
MARY:
ANNOUNCEMENTS:
COT: