12 ran down Market Street and back and really, really enjoyed it. Thanks to myself for the opportunity. I get to.
14 Pax ran the newly added Assassins loop by his house for 1,2 or 3 loops.
Dont forget our Fall Fundraising Campaign
https://givebutter.com/damtodam
Route was down Market, take a right at Sutton, up to 160, take a right onto 160, returning back to Market. 1.5 +/- mile loop.
Some pax got 5 solid in.
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!
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
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.
Apparently we ran, apparently there were 22.
The route was spectacular, all downhill, except for the uphill.
Looks like we made it,
Barry Manilow
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!
WARMUP: Count off
THE THANG: Run to The River District & back
MARY: No Time
ANNOUNCEMENTS: Read Your Newsletter
COT: Good To Be Back In The Gloom
WARMUP: Route explanations
THE THANG:
Option 1: WalMart loop
Option 2: 4 miler through Baxter with a few hills
Option 3: 5 miler through Baxter with a few hills
MARY: Nope-It’s a running AO
ANNOUNCEMENTS: HIM camp, Litter pickup
COT: Had to be there.