[commitment] OG beatdown!
AO: Commitment Q: Dasher – Jeff Green PAX: Deadwood, Chastain, Dasher – Jeff Green, Kyle Maul-Breadbowl, Shop Dawg, Mad Dog, Atlas, Munchkin, SOGGY, Deep Dish, Black Hat, Noonan, Doughboy, Shriver, Premature FNGs: None COUNT: 15 Typical Dasher workout…no breaks and kept moving!! Ended with a crowd favorite…Tunnel of Love!
[pursuit] Extra Credit at Pursuit
AO: Pursuit Q: Tuck PAX: Flip Phone, Bratwurst, Atlas, Fuse Box, Paper Jam, Nordberg, Cliffhanger, Nessie, Rockslide, Ghosted (Christopher Brantigan), Dunkin FNGs: None COUNT: 12 WARMUP: – 1 mi EZ – Dynamic stretching – 2 strides THE THANG: Time-based intervals @ 5k effort with equal active recovery. Course was the hilly Millbridge “boot loop”. – […]
[dromedary] Can Country Music kill the mood?
AO: Dromedary Q: Schnitzel PAX: Schnitzel, J-Woww, Dana, Atlas, Rockwell, One Star, Noonan, Deep Dish FNGs: None COUNT: 8 WARMUP: Indian run to roundabout. Last one has to do 1 burpee before running to the front 15 of each: Morrocan Night clubs, Imperial walkers, potato pickers Then calf stretch, runners stretch, downward dog, upward dog […]
[wxw_express] New Faces, Varying Paces
AO: Wxw_Express Q: Tuck PAX: Dunkin, ChatterBox, Rubbermaid, Bottlecap, Drive By – Rob Rosenthal, Atlas, Jingles, Paper Jam, Rockwell, Easy Button, Transporter, Gerber FNGs: None COUNT: 13 WARM-UP: – EZ lap around school – Dynamic stretching – 3 strides THANG – 200m x 3 going from 10k pace to 5k pace to goal mi pace […]
[the_floater] Dissecting an Ice9 Q
AO: _Floater Q: Chastain PAX: Chastain, Ice9, Dasher – Jeff Green, Deadwood, Easy Button, SnB, D.A.R.E., Schneider/Tom Evans, Seabass- Tim Carey, Recalc- Keith Balaniz, O69, Inspector Gadget, Atlas, Rain Man FNGs: None COUNT: 14 Last minute substi-Q as I remember Premature telling me he’s fractured his foot so I’m thinking he probably shouldn’t be running […]
[border_patrol] And So It Began
AO: Border_Patrol Q: Jingles PAX: Paper Jam, Atlas FNGs: None COUNT: 3 Today we became legit. For several months we have been gathering on Mondays somewhere near the boarder of NC/SC to run 5 miles and today we officially launched a new AO for F3Waxhaw. Our region now has a running site every day of […]
[wxw_express] Run, Recover Rinse & Repeat
AO: Wxw_Express Q: Deadwood PAX: Atlas, Bottlecap, Deadwood, Drive By – Rob Rosenthal, Dunkin, Fuse Box, Gerber, Glidah, Rubbermaid, Turnbuckle – Greg Holencsak FNGs: None COUNT: 10 100,200,300,400,600,800 repeats.
[commitment] Pulling a Deadwood
AO: Commitment Q: Chastain PAX: Chastain, Bratwurst, Doughboy, Kyle Maul-Breadbowl, Deep Dish, Atlas FNGs: None COUNT: 6 Last night, unbeknownst to me, I drove into town with the tailgate on my truck down. I didn’t realize it until I was backing out of the parking space and the backup camera was pointing at the ground. […]
[pursuit] Fast on the shaft, easy on the balls
AO: Pursuit Q: Tuck PAX: Nordberg, Paper Jam, Bratwurst, Ghosted (Christopher Brantigan), Flip Phone, Atlas FNGs: None COUNT: 7 Frank ‘n Beans course! Go fast on shaft, easy on balls x 4
[wxw_express] Let’s run
AO: Wxw_Express Q: Chicken Little PAX: Atlas, ChatterBox, Chicken Little, Drive By – Rob Rosenthal, Easy Button, Gerber, Paper Jam, O69, Tuck, Rubbermaid FNGs: None COUNT: 10 WARMUP: run THE THANG: let’s just run and do some interval work. MARY: run ANNOUNCEMENTS: this Friday and Saturday christ closet give away. Help on Friday 4pm to […]