- QIC: wingman
- Pax: Bootlegger, Cottonmouth, deep_dish, Erin Brokavich, Focker, Fog Horn, good_hands, Huddle House, Hydra, jet_fuel, Limey, Marta, puddin_pop, Queen, Skybridge, slingshot, spackles
Mini-Gooher
Date: 2024-05-30 AO: hydra Q: Cheese Curd PAX: puddin_pop, Focker, spackles, Cottonmouth, Bootlegger, Erin Brokavich, Skybridge, deep_dish, Queen, Slingshot, Huddle House, MARTA, jet_fuel, good_hands, Fog Horn, Limey, FNGs: None COUNT: 17
WARMUP: jog to the bus lot IWx15 1 leg burpee x10 Bear crawl back x10 CCD x10 Sshx15 1 leg burpee x10 Bear crap forward x10 Ccdx10 5 merkins Runnners stretch 5 merkins Runner stretch
THE THANG: mini gopher P1- run to the min track and back P2- run to the baseball field: 10 jump ups/ 15 dips/ 15 mky humpers X3
Jog to church for rock work
3 rounds of 15 reps per: biceps, tricep, shake the baby (outward press) and over head press
Run to the end of the parking lot between rounds 1 and 2 pause for some abs
Jog to Monkey bars P1 does 1 pull up/ p2 LBC // p1 does 2 pull ups/ P2 does LBC, etc…3,4,5,4,3,2,1 reps
MARY: we got plenty in as we waited for the six and at the end
ANNOUNCEMENTS: blood drive, Savage race
COT: -thanks for keeping me on the schedule. Always a solid group. -Fog Horn will never see this, but was pushing me to run the pax today. Sorry to disappoint, 1/2 marathon tomorrow -good to see some old and new faces -welcome Skybridge to slack. Tons of good options for running. Also, lots of great sites in A51/SOB land. I hear SACS is an amazing Sandbag/ ruck workout on Wednesdays… site Q always has extra gear -this group loves one-leg burpees -I think someone fogged the group, we didn’t stick around long to see the effect
WARMUP: jog to the bus lot IWx15 1 leg burpee x10 Bear crawl back x10 CCD x10 Sshx15 1 leg burpee x10 Bear crap forward x10 Ccdx10 5 merkins Runnners stretch 5 merkins Runner stretch
THE THANG: mini gopher P1- run to the min track and back P2- run to the baseball field: 10 jump ups/ 15 dips/ 15 mky humpers X3
Jog to church for rock work
3 rounds of 15 reps per: biceps, tricep, shake the baby (outward press) and over head press
Run to the end of the parking lot between rounds 1 and 2 pause for some abs
Jog to Monkey bars P1 does 1 pull up/ p2 LBC // p1 does 2 pull ups/ P2 does LBC, etc…3,4,5,4,3,2,1 reps
MARY: we got plenty in as we waited for the six and at the end
ANNOUNCEMENTS: blood drive, Savage race
COT: -thanks for keeping me on the schedule. Always a solid group. -Fog Horn will never see this, but was pushing me to run the pax today. Sorry to disappoint, 1/2 marathon tomorrow -good to see some old and new faces -welcome Skybridge to slack. Tons of good options for running. Also, lots of great sites in A51/SOB land. I hear SACS is an amazing Sandbag/ ruck workout on Wednesdays… site Q always has extra gear -this group loves one-leg burpees -I think someone fogged the group, we didn’t stick around long to see the effect
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