[diesel] When the Sdiekick’s Sidekick Takes the Q
AO: Diesel Q: Rockslide PAX: Radar, Glidah, Penalty Box, Butterman, Catfish, Jingles, Fuse Box, Cliffhanger, Dunkin, Landfill, Stag, Shriver, Lambeau, Tulip FNGs: None COUNT: 15 WARMUP: SSH, Morrocan Nightclubs, Shoulder circles; front, side, and overhead, Imperial Walkers THE THANG: First three rounds; 25, 20, and 15 reps Bent-over Rows Chest Press Flutters Military Press Curls […]
[gumby] WTF, this is recovery?
AO: Gumby Q: Bratwurst PAX: Zinfandel, Paper Jam, Chicken Little, Chopper, Rockslide, Roomba, Dunkin, Ricky Bobby – Andrew Cassano, Damascus FNGs: None COUNT: 10 WARMUP: Some Pax get in their pre-run at 0500 (Chopper), some at 0515, some at 0517 (the Q and buddy). Parking lot lunges and walking stretches. THE THANG: Continue the flow […]
[the_lycan] Long Over Due
AO: _Lycan Q: Schneider/Tom Evans PAX: Chastain, Catfish, Dana, Dunkin, Posse, Premature, Ricky Bobby – Andrew Cassano, Schneider/Tom Evans, Surge – Jim Connell, Twinkle toes FNGs: None COUNT: 10 WARMUP: Mosey around the School Circle up. 15 side straddle hope, 15 Hillbillies, 30 second plank, 10 Merkins calf stretch, runners pose upward dog. THE THANG: […]
[diesel] The Beginning of Something
AO: Diesel Q: Penalty Box PAX: Landfill, Cliffhanger, Stag, Dunkin, Rockslide, Mayhem, Roomba, Tulip FNGs: None COUNT: 9 WARMUP: SSH, Imperial Walkers, Birdies, Seal Claps THE THANG: Chest Press x 30 Flutters x 30 Chest Press with Bridge x30 Flutters x 30 Chest Press with Feet Up x 30 Freddie Mercuries x 30 Chest Fly […]
[diesel] Back to school
AO: Diesel Q: Chastain PAX: Chastain, Dunkin, Bratwurst, Endo, Landfill, Rockslide, Radar, Two Timer FNGs: None COUNT: 8 I wasn’t feeling inventive today so I went old school. Haha, school…get it? Cause we, oh yeah, I haven’t told you yet. We did the Billy Madison, named for the movie about going through all 12 grades […]
[pursuit] Pyramid of intervals
AO: Pursuit Q: Bratwurst PAX: Ghosted (Christopher Brantigan), Flip Phone, Dunkin, Damascus, Paper Jam, Bottlecap FNGs: None COUNT: 7 WARMUP: follow the leader mosey to avoid the Millbridge Parkway hill. Couldn’t avoid them all, but we eventually found the flat. THE THANG: 1min+2+3+4+3+2+1 5k pace intervals (equal recovery following each). All but the two 1min […]
[gumby] Doggie Style
AO: Gumby Q: McGruff PAX: Paper Jam, Bratwurst, Butterman, Dunkin, Chopper, Landfill FNGs: None COUNT: 7 We came, we stretched, we left.
[wxw_express] 2 Hundos
AO: Wxw_Express Q: Tuck PAX: Flip Phone, Damascus, Dunkin, Drive By – Rob Rosenthal, Paper Jam, Fuse Box, Gerber, Kid Rock, Smithers FNGs: None COUNT: 10 WARMUP: – 1 mi EZ – Dynamic stretching – 3 strides THANG: – 200m @ 10k pace, 200m @ 5k pace, 200m @ mile goal pace, 200m @ mile […]
[the_lycan] Twinkle Toes doesn’t know how to write Slackblasts
AO: _Lycan Q: Atlas PAX: Atlas, Dunkin, Hatchet, Posse, Premature, J-Woww, Dana, Twinkle toes FNGs: None COUNT: 8 Ran around waxhaw ES, partner work 150’s, red door no more, and finished with bear crawls till arms feel off and lunge walks back to COT. Announcement: lunch at Lepeep Prayers: McGruff and all Pax
[swarm] Premature missed Q
AO: Swarm Q: Bottlecap, Dasher – Jeff Green, Gerber, Rain Man PAX: Sugar Daddy- Joe Gummersbach, Chicken Little, Centerfold, Premature, Carb Load, Hollywood, Inspector Gadget, Blue Screen, Zinfandel, Seabass- Tim Carey, Falcon, Rockwell, Kyle Maul-Breadbowl, Schneider/Tom Evans, Damascus, Mad Dog, Doughboy, Dasher – Jeff Green, Drive By – Rob Rosenthal, Dana, Bottlecap, Deadwood, Rain Man, […]