08/27/2023 - Redline - Add a egg to your ramen
WARMUP: light stretching among yourselves THE THANG: run Starbucks to Starbucks and all the hills in between. COT: best COT in F3C in Dunkin’ over coffee and
Pax: Skytron
08/25/2023 - Kratos - BoPeep’s Birthday Beatdown
WARMUP: Mosey to the dock light post and return to the back of the clubhouse, did some stretches, then BP’s famous arm warm ups. Did a music based warm up…
08/23/2023 - Pineapple Express - VMT is NEVER Z2
WARMUP: NO THE THANG: ran Van Michael full loop + 3 loops on 420 (effort 50%, 70%, 90%) and sprint up Hurl Hill MARY: NO ANNOUNCEMENTS: LOTS COT:
08/22/2023 - Flying V - The Flying V Tour de Roundabouts
WARMUP: THE THANG: We ran up Main Street to the roundabout, then back and then ran up Rope Mill to the roundabout, then back. Rinse and repeat for the gazelles.…
08/21/2023 - Clinic - The Wall – 11s
WARMUP: weedpickers, SSHs, Imperial Walkers, Michael Phelps, Sungods THE THANG: 11s – 3 rounds (travel mode = run) 1. Alternating Froggers | Mike Tysons 2. Upside down shoulder taps |…
08/18/2023 - Clinic - Chowda’s VQ EPIC
WARMUP: Neck rolls, SSH, Weedpickers, Sun gods, Michael Phelps THE THANG: Part I – Tabata (30sec work/10 sec rest) – 2 Rounds with run stairs between 1. Overhead Air press…
08/09/2023 - Pineapple Express - Lexi called in sick, so I ate spiderwebs for breakfast
WARMUP: few leg extensions and couple weed pickers THE THANG: South looooop with a wrong turn towards the end totaling 6+ miles. COT: Prayers for the Cricket family, passing sickness…
08/07/2023 - Blacktop - Group pulsing
WARMUP: some stuff THE THANG: Dora. 200 pulse merkins, 200 pulse squats, 200 pulse lbcs. MARY: 6 inches (okay, maybe only 4.5) ANNOUNCEMENTS: idk, check with wastewater COT: peace and…
08/02/2023 - Pineapple Express - The Cool down
WARMUP: Start running THE THANG: Continue running dwelling Full MARY: 5 Hydro burpees plus stargazer ANNOUNCEMENTS: BH/Hombre 1/2 COT: Prayers for Lars’ friend Tom losing his Father, Lexi’s MIL health,…
07/30/2023 - Redline - Wyngate hills
THE THANG: Ran from Waffle House to Bells Ferry via Wyngate Parkway. PAX was introduced to some new hills. Sega forget his shoes after watching a show about a lady…