Promise delivered
Date: 2025-11-06 AO: hydra Q: Cheese Curd PAX: Header, jet_fuel, marge, Slingshot, Brandi, Limey FNGs: None COUNT: 7 WARMUP: run 1/2 mile and then some of the following: IW, SSH, runner street merkin thing
THE THANG: Run to half pipe 20 then 5\ 15 then 10 \ etc 5,10,15,20- lunge, lunge, squat Run to stop sign 20,15,10,5 – dive bomb merkin
Run to knightswood for exercises at lights 3 exercises in rotation/ 10 per light -Merkin -bunny hop -jump Squats
4 burpees
Run to church / ab work
Run around church
Rock work- 15 reps per -curl, overhead press, tricep, squats Run to end of lot Repeat
Run home and DONE
MARY: yep ANNOUNCEMENTS: see spreadsheet on slack
COT: filling in for the injured and out of town site Q’s. Thanks for having me
Promise of miles, we got a true 5k. Thanks for the motivation Jet Fuel, who poked the Q.
Again, great job on the workout and pushing through! Have a great day!!
THE THANG: Run to half pipe 20 then 5\ 15 then 10 \ etc 5,10,15,20- lunge, lunge, squat Run to stop sign 20,15,10,5 – dive bomb merkin
Run to knightswood for exercises at lights 3 exercises in rotation/ 10 per light -Merkin -bunny hop -jump Squats
4 burpees
Run to church / ab work
Run around church
Rock work- 15 reps per -curl, overhead press, tricep, squats Run to end of lot Repeat
Run home and DONE
MARY: yep ANNOUNCEMENTS: see spreadsheet on slack
COT: filling in for the injured and out of town site Q’s. Thanks for having me
Promise of miles, we got a true 5k. Thanks for the motivation Jet Fuel, who poked the Q.
Again, great job on the workout and pushing through! Have a great day!!
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