Thang:
VQ- After 2 ½ years of doing F3, I finally Q’d Bagpipe
Disclaimer was given and we headed out across the street and circled up.
COP:
SSH x20
IW x15
Low slow squat x20
Mountain Climbers x20
Mosey to Ballantyne Corporate Place, bottom of the hill in front of TIAA
Run up to the bridge, plank when you get there
Headed down to the big lot behind BofA parallel to I-485
Suicides using the 6 light poles
Gather at the TIAA loading dock for people’s chair
Right leg out
Left leg out
30 arm raises
Headed back across the street to the back of the Lance building patio area
Partner up- 1 partner runs around the Lance building, second partner cycle through 10-Dips, 10-step-ups, & Incline Merkins. When runner gets back switch. Everyone goes twice
Mosey to the office building on the far side of Lochness
Still with your partner- 1 runs around Lochness as the timer, partner 2 picks any exercise till partner gets back, each go once.
Everyone back- get on your 6. Jack Webb Ab’s. 1-Heels to Heaven & 4-LBC, up to 5 H2H & 20 LBC, and back down
Head back to launch spot for some mary
We’re done!!!!
Announcements:
Makeup date for Joe Davis is this weekend 1/14/2017
Get your Mud run teams together for 5/10/2017 USMC Mud Run
Moleskin:
Great work by all.
Guess I should have been a little bit more patient, didn’t wait for the Swift fellas (name’O rama) Apologies Bratwurst
As expected a little mumble chatter about the Jack Webb Ab’s. Feel the burn.
Tried to stay moving with the chilly temps.
Strong group this morning.
Doc McStuffins was running with the wind
Fire Marshall was strong, fighting through knee pain
Frack was taking out his Raiders frustration on the workout. He’s a beast
Strawberry was flying around the Lance building, must be the shoes
Good to see Gumbo back coming off injury (try to keep it under 40 miles per week)
Tagalong looks like he never went on paternity leave
You can always count on Big Tuna, happy birthday week
Paper Jam always giving his all and pushing hard
Nice to see Outback gracing us with his presence, no Swift this morning
Fallout was a pace setter for me…I was trying to keep up
Thanks to Bucky and Morning After for the opportunity to Q this fine AO
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