[wxw_express] Ladder o’ Intervals
AO: wxw_express Q: Tuck PAX: Seabass- Tim Carey, Bottlecap, Rockwell, Fuse Box, Turnbuckle – Greg Holencsak FNGs: None COUNT: 6 THE THANG: – 1 mile warm-up – Dynamic stretching – Ladder of intervals with equal recovery: 30s, 60s, 90s, 2 min, 2.5 min, 3 min, 2.5 min, 2 min, 90s, 60s, 30s – 1 mile […]
[flash] Merkin Mile
AO: flash Q: Singlet – Justin Nelson PAX: Hooch – Bret Turner, Animal Chris VanDruff, Black Hat, Chainsaw, Deadwood, Doughboy, Elmer’s, Fuse Box, Inspector Gadget, Rain Man, Singlet – Justin Nelson, Turnbuckle – Greg Holencsak, Falcon, Deep Dish, Noonan FNGs: None COUNT: 15 WARMUP: Side straddle hop, Calf stretch, Runners stretch THE THANG: Mosey to […]
[last_call] PAX got low, low, low, low
AO: last_call Q: Das Boot PAX: Deep Dish, Cliffhanger, Posse, Pyro, Fuse Box, Fredo, Das Boot FNGs: None COUNT: 7 It’s easy to say “explore new territory!” when the AO has only been at the new location for 3 weeks, but YHC took that route and 7 showed for the adventure. WARMUP: Mosey to Weddington […]
[wxw_express] 1/2 Mile Hill Repeats
AO: wxw_express Q: Smithers PAX: Fuse Box, Seabass- Tim Carey, Bottlecap, Smithers, Foundation, Tuck, Cliffhanger, Dasher – Jeff Green FNGs: None COUNT: 8 WARMUP: SSH & dynamic stretch THE THANG: Run to champion forest first culdesac. Run half mile up next culdesac. Repeat 3 times. Head to far culdesac and run to fuse culdesac. Mosey […]
[flash] 8 Sec Q Prep
AO: flash Q: Foundation PAX: Inspector Gadget, Falcon, Fuse Box, Chicken Little, Deep Dish, Noonan, Chainsaw, Rockwell, Schneider/Tom Evans, Zinfandel, Foundation, Doughboy, Animal FNGs: None COUNT: 13 WARMUP: Mosey down the concrete path w. shuffle, high knees, butt kickers. At shed stop at corner by cars coming in. Note: Not taught at Q School, but […]
[_playhouse] Fat Lip (mainly the upper left portion)
AO: _playhouse Q: 2xT PAX: Posse, Rubbermaid, Chastain, Kid Rock, Dasher – Jeff Green, Drive By – Rob Rosenthal, Centerfold, Deep Dish, Maple Syrup, Premature, Deadwood, Damascus, Dave Bailey aka Popeye, Fuse Box, Pyro, None FNGs: 1 None COUNT: 15 WARMUP: A short Mosey to an out of order bridge. Planks and stretching THE THANG: […]
[last_call] No Dumping
AO: last_call Q: Honeycomb PAX: Fuse Box, Das Boot, Premature, Dunkin, Sugar Smacks, Posse, 2xT, Honeycomb FNGs: None COUNT: 8
[mount_x] Mutiny
AO: mount_x Q: Chastain PAX: Chastain, Fuse Box, Draper, Elmer’s, Landfill, Spitz, 2xT, Aunt Bee, Aunt Bee FNGs: 1 Aunt Bee COUNT: 8 WARMUP: progressive warmup with SSHs, Mountain Climbers, Merkins, and stretches THE THANG: Sprinting then coupons in cadence. repeato. Apparently not a crowd favorite. Relatively quiet group today outside of some mumblechatter and […]
[wxw_express] Wet and Wild
AO: wxw_express Q: Dasher – Jeff Green PAX: SnB, Dana, Deadwood, Rain Man, Chastain, Fuse Box, Elmer’s, Roomba, Mayhem, Hatchet, Foundation, Catfish, Dave Bailey aka Popeye, Hooch – Bret Turner, Singlet – Justin Nelson, Tron, Zinfandel, Sugar Daddy- Joe Gummersbach, Sun Drop, Recalc- Keith Balaniz, Rockslide, Posse, Two Hand Touch, Cliffhanger, Seabass- Tim Carey, Drive […]
[watchtower] Damn it Dasher! Express Monthly Convergence
AO: watchtower Q: Dasher – Jeff Green PAX: Posse, Fuse Box, Catfish, Rockslide, Two Hand Touch, Elmer’s, Dave Bailey aka Popeye, SnB, Deadwood, Hatchet, Tron, Singlet – Justin Nelson, Cliffhanger, Dasher – Jeff Green, Recalc- Keith Balaniz, Roomba, Foundation, Sun Drop, Chastain, Dana, Zinfandel, Sugar Daddy- Joe Gummersbach, Hooch – Bret Turner, Mayhem FNGs: None […]