WARMUP:
THE THANG: We ran the 4 miles Wally World out and back!
MARY: none
ANNOUNCEMENTS:
COT: Welcome FNG – Ryan William’s as DreamHouse….
1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run
It’s more than a workout
We get to because they did.
God bless you all. Keep pushing and never forget.
:facepunch: :facepunch: :facepunch:
Ran loops, original plan was a 1.7mi loop but ended up doing a reverse YMCA route 2x loops. I got 2.8mi in.
Everyone was accounted for.
Run to Walmart and back.
WARMUP: 10 burpees, SSH, 10 burpees
THE THANG: Run some stair laps repeatedly around the building with Corkscrew, partner style with 1 partner doing exercises and the other running. Ran to bottom of road below LPL, then worked our way up the hill with bear crawls, lunges, reverse bear crawls and other fun, sprinted home. Finished off with 11s comprised of Knee-Tar-Ndyaes and Big Boys.
COT: great to have Cable Guy back out along with Pirate and the Cyclops shield lock crew enjoying extra sleep and a post during spring break.
2nd of 2 Qs on the day for YHC. Grateful to have Cyclops and Old Bay along for both!
WARMUP: told the pax the route
THE THANG: run route – aka, river district down and back and any bonus mileage. About 4 miles down and back.
Bandcamp wanted to go fast right out of the parking lot so we did. He got a PR run for the morning. That’s a 1-0 start to the day!
MARY: stretching if you made it back in time
ANNOUNCEMENTS: ya buddy – the shieldlock hit the bethel’s men shelter hard and fast forward to Thursday, we had a great turnout!!
COT: of course! Core principle #5!!
Ran the Birkshire loop 3 times
WARMUP: Set our watches
THE THANG:
Run through neighborhood to Forest do a couple loops and run back
MARY:
Stretch a little
ANNOUNCEMENTS:
Read newsletter
COT:
Pray often and be kind and rewind
WARMUP: N/A
THE THANG: 5 miler
MARY: N/A
ANNOUNCEMENTS: read your newsletter
COT: prayers for Vuvu’s family due to the loss of a family member
Ran a new route. Launching from Blue we ran to 160 down Dobys. Right on 160 up to Kimbrell. Down Kimbrell till it dead ends then left back onto Dobys. Run back to COT. 5 mile route