2.6 miles, almost to the end of Ballard. Great convo and fellowship.
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.
WARMUP: SSH, Cherry Picker, Moroccan Nightclub
1. THE THANG: Mosey, 50 Big Boy, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Hello Dolly, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 LBC, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Flutter Kick, 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, Mosey, Toy Soldier, time for stretching, Lunge Walk to COT (50ish yards), 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, 20 Heel Touch
MARY:
ANNOUNCEMENTS: 9/28 Convergence
COT: Prayers for family and friends
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.
Simple out and back. Out Holbrook road, left into Huntington Farms. 4.6 milers, make a right on Farm Branch and run to end for turn around (only Vuvu did this). 4.0 milers just turned around at end of Old Springs (main road into Huntington Farms from Holbrook). Some did a bit of bonus mileage around shopping center.
Rain wasn’t bad at all, the water drains pretty well on Holbrook, and most drivers (there weren’t many) gave us plenty of room.
Thanks for the chance to lead, TimeMachine!
WARMUP: SSH, HW, IW, Quick Stretch
THE THANG: Ran to 2.22 miles, stopped every ~0.5 miles, and did a series of exercises. 4 different exercises , each for 45 secs ARAP with a 10s break between each exercise. We did 4 rounds around the Kingslet property.
MARY: no time
ANNOUNCEMENTS:
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
Ran thru Birkshire Hts in Baxter. All enjoyed immensely and complimented me on the route.
WARMUP:
lap around parking lot
circle up for COP warm-up
– 25 SSH
– 10 Windmills
– 20 mountain climbers
– 10 plank jacks
– 10 Moroccan Nightclubs
– 10 Imperial Squat Walkers
Jog along front of shops. stopping at every white bench to do 5 burpees (for a total of 20).
THE THANG:
Run to front of O’Riley Auto Parts.
Get in groups of 3 for Triple Check:
1 person in people chair
1 person doing exercise (below)
1 person running far side of Oil Change and do 3 box jumps on concrete half-wall. this increased to 7 box jumps as we progressed through the exercises.
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercury s
7. CDDs
8. LBCs
9. Overhead claps
10. Flutters
Got through the list, headed back to COT.
Great work done by all, and we had a fun and lively discussion. Thanks to Half Shell for the opportunity to lead!