WARMUP: OYO
THE THANG: PAX ran the Baxter Loops
MARY: None
ANNOUNCEMENTS: Cannoli Run Double Down! June 10th Boss Hogg Celebrated
COT: Praises for Gpop, Graduations, Moving In and Luka
WARMUP: OYO
THE THANG: PAX ran the Baxter Loops
MARY: None
ANNOUNCEMENTS: Cannoli Run Double Down! June 10th Boss Hogg Celebrated
COT: Praises for Gpop, Graduations, Moving In and Lucca
disclaimer
Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.
read newsletter for important announcements.
WARMUP:
THE THANG: Wally World and Back
MARY:
ANNOUNCEMENTS: Canoli Run, Mike Doty run, Litter pick up. Blood Drive
COT:
WARMUP: n/a
THE THANG: 4 mile backwards Alabama run
MARY: my hip thingy
ANNOUNCEMENTS:
COT:
COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20
Disclaimer, move to start point.
WEINKE
Use parking rows as pain stations
11 Reps Each Stop
Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag
Stop 1
Halos
Kid Launch
Stop 2
One Legged RDL both sides
Stop 3
Tricep Extensions
Curls
Stop 4
Goblet Squats
Cossack Squats
Stop 5
KB Swings
OH Press
Stop 6
Burpee Snatch
Stop 7
Bent over rows
We completed 2 rounds and headed back to start for some Mary
Mary
WWI Situps
American Hammers
V-Ups
LBCs
Merkins (who knew this was Mary??)
Some ran the Baxter loop, some rucked.
Prayers for Bass-O’s mom
Prayers for Luka
Prayers for Crab cake’s friend who is having a hard time
Newk has a niece who passed away
Prayers for Atticus’ family on the loss of his dad
7 ran thru Baxter down to the river and back. It was an excellent time. Prayers to all spring breakers, travel mercies. Prayers that we draw closer to the Lord this Easter week. Aye.
How y’all doin. Forgot to do a blast from last week. Thanks for not reading.
WARMUP: None other than most excellent pre-run mumblechatter and then giving the route. The former warmed us up more than the latter.
THE THANG: We ran. Some faster than others but that does not matter as long as you are there. Route was L on Munn, L on Harris, take Harris to the end, L on Massey, L on 160 then take it to COT. Extra credit – old Kingsley loop.
Without EC – around 4 miles
With EC – about 4.9
Hills are in both versions.
Mr Harris can get in your head. He is a daunting hill. Just keep after it and DFQ. Get him out of your headspace to conquer him!
MARY: My Mom’s name. Love it.
ANNOUNCEMENTS: Yes there were. READ THE NEWSLETTER!!
COT: Plenty.
Special prayers towards one of our own – Cable Guy – and his family, loved ones. Today marks the one year anniversary of the way too soon passing of his much beloved son Noah. He was a great young man in many ways. We love you CG!!!