Went down munn to Harris up to 160 went to Grier and still for Alabama. Back to Panera with a loop through apartment complex. Right at 6miles. Not a professional.
Celebrating the engagement the night before of Ms Swift and Mr Kelsey by running rings.
Pick your poison – munn>harris>trail to wep and run around that or hit old Kingsley for the familiar vibe of long term marriage.
I was just on a podcast last week. Host asked me to do a shout out for things I’m grateful for. My M and the men of F3 are the two top ones. Thankful to be able to lead.
Standard CoP warmup IC – SSH, WM, IW, broga stuff
Dynamic warmups to take us past the f45 suckers paying to workout at 5am… high knees, buttkickers, toy soldiers, karaoke
Pyramid style workout… run up and perform exercises up near COT, then run back and SSH for the 6.
Exercises: squats, merkins, flutters, CDDs, Lunges
Rep progression: 5, 10, 15, 20, 15, 10, 5
Finished Pyramid with 5 minutes left so circled up and did tempo versions of each exercise IC to finish off with a SLOW BURN
Thanks for the opportunity to lead Peachstand
WARMUP: None
THE THANG: Trail Running – no idea where they went, Rucker again no idea, Runners were supposed to go via the Candy Cane forest, gumdrop lane, past the goat house, up a hill to the old mill, downtown and back on danger highway
MARY:
ANNOUNCEMENTS:
COT: we prayed for those who
are suffering and ill in particular DD and Spouse and Badlands
WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
One 6-mile road route was offered. Up to each man to find his own way.
WARMUP: nope
THE THANG: Run, Ruck, Jog or stroll.
MARY: no time
ANNOUNCEMENTS: Start running
COT:
WARMUP: low slow squat x10, plank, upward dog, downward dog, shoulder taps, upward dog, downward dog, peter parkers, upward dog, downward dog, SSH x10
THE THANG: 6 cones set up in a circle – pax and a partner head to a cone to perform 30″ work partner 1 and 30″ work partner 2 OR 60″ of work each depending on the station
station 1: partner squat and high 5
station 2: wheelbarrow walks
station 3: towel Tug O’ War
station 4: partner push-ups with high five
station 5: band-resisted mosey
station 6: partner leg throws
After each minute at each station, YHC leads pack in 1 or more broga stretches. After the minute, rotate clockwise to next station. (Broga positions included Warriors 1,2,3; Sun salutations, runner’s lunge, runner’s lunge with twist, and more)
MARY: 0 reps of LBCs
ANNOUNCEMENTS: Twister is running a 5K, maybe a 10K, but definitely not a 15K.
Civitas Marathon is 9/6 at 7AM – it’s essentially the rooster
COT: Back to college prayers.
WARMUP: the regular
THE THANG: stations around the park and 50 burpee’s fir Decibel turning 50
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: grunting, groaning and stretching (respectables mostly)
THE THANG: old man rucking, speed rucking, trail running, road running
MARY: I asked who had signed up on Gloom Schedule the day before, then proceeded to schedule Q’s
ANNOUNCEMENTS: Tiller (IYKYK)
COT: pre
Looks like we made it,
Barry Manilow
WARMUP:
THE THANG: we started our adventure with 8 hardy souls this morning and returned 45 mins later with 14
The official route was munn to Harris – turn right, go under 77 and take second right into neighborhood. Cross Sutton rd and keep going straight on Sutton view until it ends. Turn around and head back the way we came – uphill, both ways
MARY:
ANNOUNCEMENTS:
COT: