WARMUP:
THE THANG: 3 ran road towards to Baxter, Suton, Harris, 1 ran towards downtown FM, and the other 2 ran trails at ASG. Ram between 5 to 10 miles.
MARY:
ANNOUNCEMENTS:
COT:
Ran to former Hardee’s location. CCDs, Squats, and LBCs in cadence.
Ran Springs, Elliott, Unity loop to Post Office.
Partner up. Each partner ran in the opposite direction, 10 merkins when they meet up, 15 CCDs, Squats, and LBCs at the Post Office. Rinse and repeat, Pax completed 3 to 4 loops.
Back to COT.
Running is FUN.
THE THANG:
Suggestion was for Pax to run counterclockwise around old Kingsley business park loop, with the upgrade option of running an increased-paced segment around the pond within.
82% runners (14)
18% ruckers (3)
100% started their day up 1-0
Thanks Anchorman for the opportunity to lead.
WARMUP: Mosey behind apartments.
25 ea. – SSH
15 ea. – Windmills
15 ea. – Goofballs
15 ea. – Imperial Walkers
THE THANG:
The Pendulum: 25/20/15/10/5
10 Bombjacks in the middle:
Run to stop sign at the top of the hill.
25 Merkins
Run to middle (10 Bombjacks)
Run to firestation
25 Plankjacks
repeat and count down by 5…….20/15/10/5
Mosey to tire Express Oil wall
25 step ups
25 dips
25 erkins
25 squats
MARY: some
ANNOUNCEMENTS:
COT:
WARMUP: NONE….this is Clydesdales
THE THANG: a nice 4 mile loop: Down to Spratt…..Right on Harris……Back up on Munn rd….Bonus if you want.
1st time Q for the Clydesdales…..1st time I have Q’d and didn’t do the actual workout. Opted for the Ruck option.
MARY:
ANNOUNCEMENTS: Kenya Convergence. Boss Hogg’s going away party (although he already left?)
COT: Prayers for Luca/Vuvu family. Anchorman’s new business.
YHC was scheduled to Q, but had some 2.0 troubles overnight… so Dark Helmet graciously picked up the pre programmed Q.
World’s Worst Suicide
Mosey over to GHMS rear bus entrance. Start at basketball court.
PAX will travel forward three light posts and perform 5 burpees.
PAX will then travel backward two light posts and perform 5 merkins.
Rinse and Repeat as needed.
Thanks to DOAH for the help. Below is his version of what happened… can verify.
13 of the faithful came to a YHC led
“@Punch List is here in Spirit” Q…
• @Solo gave up his executive suite at
Planet Fitness to rejoin us in the gloom
• @Joe Lyons (F3 Long Duck) may be old, but at least he’s fast
• @Cobra Kai may be old, but at least he’s slow
• @fishstix may be old..
.. уир
• @Ölaf won the Fireball trophy
• @Poppins and @Vuvuzela were the kings today… by a fair margin
• @Badlands can be slowed down by excessive Merkins
• @Cyclops may or may not have done all of the reps while calling out to his estranged pets
• @SouptoNuts got faster as the workout went on… or I got a lot slower… or both… (probably both)
• @trucker is like Craftsman tools.
Reliable and not prone to wearing out.
• @Flounder ventured out as a lone man to discover the new world… still made it back for COT
Punch List out.
WARMUP: n/a
THE THANG: 4 mile backwards Alabama run
MARY: my hip thingy
ANNOUNCEMENTS:
COT:
WARMUP: none
THE THANG:
Route included a Little Ceaser drive by then over and around FM, back up Jackson to COT. Most got 4, some got 5.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: not much
THE THANG: run to the VERY back of Whiteville Park. Stopping along the way.
Each stop: Mary/Yoga for the 6
5 Burpees
10 merkins
15 squats
Examined the F3 Statue of men helping each other overcome an obstacle. If you know, you know. Keep striving to know and be known