[the_appetizer] End of An Era at The Appetizer
AO: the_appetizer Q: Xerox – William Holman PAX: C3P0, Zinfandel, Pyro, Das Boot, T1000, Johnny5 FNGs: None COUNT: 7 WARMUP: 10x SSH, IW, HB, Jimmy Dougan, stretch left and right, etc THE THANG:. mosey into the spooky woods to the hidden benches for 3 round circuit OYO of 20x : Step-Up, Derkin, Dips. Mosey to […]
[morning_wood] sneaky PJ
AO: morning_wood Q: Rubbermaid PAX: Paper Jam, C3P0, Cliffhanger, HazMat FNGs: None COUNT: 5 WARMUP: THE THANG: Hazmat got out early and Paper Jam ran by and pretended to be a trail runner
[the_appetizer] Warm Up and Run
AO: the_appetizer Q: C3P0 PAX: C3P0 FNGs: None COUNT: 1 WARMUP: band on ankles 8x reps each leg 4 directions, repeat band on knees, repeat whole thing THE THANG: mosey around school & field, at bottom of hill run up hill backwards to top, mosey back down x7. Carioca across parking lot x5. mosey up […]
[morning_wood] cold
AO: morning_wood Q: Rubbermaid PAX: Kid Rock, C3P0, Ryan Wagner – Hummingbird FNGs: None COUNT: 4 WARMUP: THE THANG:
[the_appetizer] Better late than never?
AO: the_appetizer Q: C3P0 PAX: C3P0 FNGs: None COUNT: 1 WARMUP: stretching, loosening up THE THANG: 30sec tabata timer cycling between run and walk ramping up speed from slow to max over 5 minutes, five times. then some lighter work with pull-ups & merkins
[the_appetizer] Running with Merkins
AO: the_appetizer Q: C3P0 PAX: C3P0 FNGs: None COUNT: 1 WARMUP: knees over toes stretching THE THANG: 30 sec timer: run 30 sec moderately pace, walk 30 seconds, repeat ramping up pace each time up to 80% max. After 15 rounds, alternate merkins and easy run for 60-90 seconds. Merkins counts: 20, 20, 15, 10, […]
[morning_wood] 7 in woods
AO: morning_wood Q: Rubbermaid PAX: C3P0, Cliffhanger, Kid Rock, Bratwurst, Paper Jam, Brant (Wahoo) FNGs: None COUNT: 7 WARMUP: THE THANG:
[the_appetizer] Going Strong
AO: the_appetizer Q: C3P0 PAX: Xerox – William Holman, Premature, Hatchet, Hi-Hat, C3P0, Master Sword FNGs: None COUNT: 6 WARMUP: aye THE THANG: Six weren’t afraid to get a head start in the gloom this evening. Doubling post for some, others to double tomorrow & some getting in all three. I know no one will […]
[morning_wood] Recovery Run
AO: morning_wood Q: Rubbermaid PAX: HazMat, Kid Rock, Fallout, Damascus, Flip Phone, C3P0 FNGs: None COUNT: 7 WARMUP: THE THANG: Getting back at it. I tried to run the energy was not there after the 100k. C3po busted his trail cherry ????
[watchtower] It’s a Freaking Halloween Convergence Boys!!
AO: watchtower Q: Zinfandel PAX: Elmer’s, Doughboy, Chainsaw, Deflated, Catfish, Watergate, Tanyatine-Tim Braun, Fredo, Mad Dog, One Star, Recalc- Keith Balaniz, Carb Load, ChatterBox, Hatchet, Premature, Smithers, Dunkin, Noonan, Twinkle toes, Centerfold, Bottlecap, Easy Button, Deep Dish, Transporter, Pyro, Chastain, C3P0, Hi-Hat, Deadwood, Dasher – Jeff Green, Das Boot, Zinfandel, Fiji, Tickler, Krusty, FNGs: None […]