10/01/2023 - Black Ops - FD to KenMo
WARMUP: THE THANG: 10.5 miles- FD to top and back MARY: ANNOUNCEMENTS:
Pax: Blowfish
09/16/2023 - Black Ops - MIND FREAK
THE THANG: run 1.5 mile loops forward them backwards around a trail partially private property and partially in Kemp Park of Cobb County. All the F3C PAX ended up with…
09/03/2023 - Black Ops - Ran
WARMUP: nope THE THANG: noonday creek run MARY: ANNOUNCEMENTS:
08/22/2023 - Flight Deck - The Skidmark Bellcurve
WARMUP: Short mosey, copperhead squats , weed pickers, sun gods, michael phelps THE THANG: YHC brought a 4×4 about 6’ long with handles. Ran through 2 cinder blocks so they’re…
08/20/2023 - Black Ops - FD to KenMo
WARMUP: should have, but didn’t THE THANG: run MARY: ANNOUNCEMENTS:
08/15/2023 - Flight Deck - Your Groin muscle
WARMUP: SSH, CHM, and some Mikey Phelps THE THANG: 15 rounds of exercises AMRAP at 2 min each. MARY: Downward Yoga ANNOUNCEMENTS: Burrito butthole run COT: prayers for Blackswan and…
08/08/2023 - Flight Deck - Send Off Joint Q – Song Q/Parking Spot Workout
WARMUP: Side Straddle Hop, Weed Picker, Sun Gods, Michael Phelps. THE THANG: HandyCam’s Part: NF – HOPE (4:24) 0:00 – 0:31 Plank 0:32 – 1:00 Mountain Climbers 1:01 – 1:29…
07/28/2023 - Flight Deck - @Scamper… eventually, but still more than @Rubberneck
WARMUP: yes THE THANG: Blowfish arm circuit until scamper decided to join Scamper showed up eventually and led some kettlebell circuits MARY: randorama from each Pax ANNOUNCEMENTS: COT: Pink Slip…
07/25/2023 - Flight Deck - “And it burns, burns…the ring of fire.”
WARMUP: Mosey around the AO – mission statement-core principles- disclaimer- SSHs -Imperial Walkers-Tumble Weeds – Sungods-Michael Phelps THE THANG: We gathered on the field for 8 rings of fire. Each…
07/23/2023 - Redline - Redline- WaHo to WaHo
THE THANG: We ran from Woodstock WaHo to Towne Lake WaHo and back. Some pax took Noonday Trail back, getting some extra miles up and around Woodstock High. Coffeteria at…