Copy Cat
DATE: 2022-10-27 AO: Station Q: Good Hands PAX: APPleSauce, Centerfold, Lynn Starnes-Delivery, Gump Got Gumption, HayHay, Doghouse, Medball (Nan’tan), Misfire, jeff allen- o’douls, Thin Mint, Whittle, Rosie FNGs: None COUNT: 13 WARMUP: ss hops, alt toe touch, lbac’s, michael phelps, copperhead squats, merkin x 10 THE THANG: 🏃♂️ for a 🪨 🚶♂️to parking lot and […]
Band Camp Beat down
DATE: 2022-10-27 AO: Hurler Q: Band Camp PAX: Twig, Babyface, Bogey, Matlock, DeuceF3, ThinkTank FNGs: Poodle, Joe Dirt COUNT: 9 WARMUP: standard things THE THANG: Mosey to block pile. Grab one and head to the street. Partner up and amwrap different exercises while other PAX carries both blocks up the road. Switch and enjoy. ANNOUNCEMENTS: […]
Apprenticeship: the stage of the LDP where positive habit transfer takes place
DATE: 2022-10-27 AO: Qsource Q: Medball (Nan’tan) PAX: Feeny, Belding, Gump Got Gumption, Sparkles, Chad Bolick-Diamond Dave, Pony, Stovepipe, APPleSauce FNGs: None COUNT: 9 WARMUP: small talk THE THANG: watch, help, do MARY: make yourself dispensable ANNOUNCEMENTS: HalloweenER, Diablo costume party, Thanksgiving conv. COT: Thankful for F3 and you men
Not so many hills
DATE: 2022-10-26 AO: Stargate Q: RX james robertson PAX: Bismarck – Todd Van Osdol, Babyface, Spokes FNGs: None COUNT: 4 WARMUP: None THE THANG: Run 5 miles. There were hills. But ran down Ridge street…. ANNOUNCEMENTS: None COT: Prayers for safe race and travels at Tuna!!!!
PBR Returns
DATE: 2022-10-25 AO: Prisonbreak Q: PBR PAX: Babyface, Spokes, Hanger, Swinger Chris McKay, Bismarck – Todd Van Osdol FNGs: Scribbles COUNT: 7 WARMUP: very little (all immediately tore their hamys!) THE THANG: mosey to squat, climb walls and merkins, mosey to more squats and merkins, mosey back to AO for block work – way too […]
What rain?
DATE: 2022-10-26 AO: Showtime Q: Medball (Nan’tan) PAX: Stovepipe, Ferdinand FNGs: None COUNT: 2 WARMUP: nope THE THANG: 2.3 miles out to FUMC Conover and back, in the rain MARY: not today ANNOUNCEMENTS: Diablo Halloween, Thanksgiving Convergence COT: Take the time you have with your kids and maximize it.
Chapter 2 in a few weeks
DATE: 2022-10-21 AO: Station Q: jeff allen- o’douls PAX: APPleSauce, Gump Got Gumption, HayHay, jeff allen- o’douls, Lynn Starnes-Delivery, Pony, Stovepipe, Thin Mint FNGs: Doghouse misfire COUNT: 10 WARMUP: Humpies, copperheads, arm circles, Michael Phelps THE THANG: flashbacks of Iron pax around our 1/4 mile(1/2mile) loop. -Exercises included alarm clocks, merkins and big boy sit-ups […]
Halloween Party Playlist
DATE: 2022-10-25 AO: Mount Q: Aaron Slutsky – Arby’s PAX: Nimon Badgley (Doc), Ashley Hightower – Doughboy, Sinkhole, Biscuits (comz), Patti Mayo FNGs: None COUNT: 6 WARMUP: SSH x20, Humpies x10, Arm Circles x10, Stormtroppers x10, Good Mornings x5 THE THANG: Blocks Each exercise for 1 minutes, 20 second of rest. Done while listening to […]
Plank what the heck?
DATE: 2022-10-25 AO: Star Q: Plank PAX: RPE, Hot Lips, Belding, Ground Up, Sparkles FNGs: None COUNT: 6 WARMUP: ssh, att, 5 Burpees THE THANG: mosey from AO to O’REILLY, bearcrawl each pl space, 2 merkins, next 4, next 6..finish at 16. mosey to Lowes , 5 Burpees, then BLIMPS, 5 Burpees, Mosey back to […]
Late Night!!
DATE: 2022-10-25 AO: Socal Q: Twig PAX: Castaway, Miss Kitty FNGs: None COUNT: 3 Great time with the fellas!!