Mr October

THE THANG: some rucked, some ran Hills of Brayden, some did their own route, all got better
COT: Shout Out to Assassin as Site Q keeling Flught Plan strong! Thx for Q invite!

TClap |
0

Trip to Wally World and Back

THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.

Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!

TClap |
0

Forgot there were a few hills….but just a few

WARMUP: none
THE THANG: run to river district and back
MARY: it’s a running AO- some did broga #freedtolead
ANNOUNCEMENTS: yes
COT: 5th core principle

TClap |
0

Keep On, Keep On, Keep On

We the NWO Shield Lock were fortunate enough to be asked to Q Varsity. Dirty Harry, World Wide Leader, Wegmans, and YHC have been together for 4 years now, in the ups and downs. Solid little thing we got going on

WARMUP:
SSH, Peter Parker’s, Windmills, Mosey around the parking lot

THE THANG:

WWL – parking lot suicides with 5 merkins at each turn around point and 10 squats at the base line. Mosey for one iteration, lunge walk/bear crawl for the second.

DH – transfer moving boxes from his 4Runner to PL’s truck. 5 burpees when you grab a box, 5 merkins when you drop it in the truck. Repeat until all boxes are moved.

PL – Pull up/Bobby Hurley 7’s + Active Recovery
Hold Al Gore for 1 minute, pulse 20 times.
Hold low lunge position for 1 minute, pulse 20 times. Flap Jack.

MARY:
Apparently there’s something called a Cobra and DH had us do it.

ANNOUNCEMENTS: Vote for our D2D charity!

COT:
Lots of strong prayer requests this morning.

Thanks for the opportunity to lead, HC.

DH/PL/Wegs/WWL out.

TClap |
0

Clydesdales, Wed Aug 16

Apparently we ran, apparently there were 22.

The route was spectacular, all downhill, except for the uphill.

Looks like we made it,

Barry Manilow

TClap |
0

On the AO hunt

WARMUP: count off
THE THANG: run through Baxter down by mushroom pool, then all the way down to STL, then to Colosseum, then back to COT…and any extra laps / miles. 4-5 for runners, 2-3 for those rucking folks.
MARY: nada
ANNOUNCEMENTS: stuff that bus
COT: praying for our boy drop!

TClap |
0