Black Ops

  • When: 07/11/2019
  • The Pax: Ingrown, Cuddy, Peeping Tom, @F3FlankSteak, Plan B, Faulkner, Goose


Quite the crowd with a Pax of 7 for a warm morning run.  Great job by all, way to push even on a warm ENC morning

Bushwood Backblast – Tales of my travels

  • When: 06/26/2019
  • QIC: Plan B
  • The Pax: Unicorn, Blue Hawaiian, Bubble Guts, Morning, Cuddy, Black Dog, Ingrown, Goose, Gander, Double Dipper, Bitcoin, Plan B (QIC)


Warmorama
41 x Side saddle hops
20 x Forward Arm Circles
20 x Backwards Arm Circles
20 x seal claps, hold
20 x overhead claps.
Chinook 10 clockwise, 10 counterclockwise
OYO – Downward face dogs/calf stretch

The Thang
Long Blue Hawaiian lap (modify to shorter blue Hawaiian)
Start at 1 rep, then go to 10 reps increasing by 1 with each lap
– Leg thruster, Merkin, Squat jump

Plank for 6
Obligatory Birthday Burpee

Mary

Dying Cockroach x 10
Cockroach resurrection x 10
LBCs – 41
Bicycle – 10, reverse, 10

COT
finished a few minutes early, but no complaints from the Pax, thank you for the opportunity to lead

Almost 40

  • When: 06/25/2018
  • QIC: Plan B
  • The Pax: Mr Roboto, Unicorn, Acolyte, Cuddy (Respect), Gander, Goose, Kevorkian (Respect), Pyro, Stye, Bitcoin, McRib, Paddington, Sputnik, Kung Fu Dog from Nintendo, Lil Wayne, Honey Wagon, Cornfed, Winthrope, Swiffer, 420, QIC Plan B


Warm-a-Rama: 20 Side Straddle Hops IC; 10 Sun Gods IC each way; Cotton Pickers x 10 IC; Downward Dog OYO

The Thang: goal 40 reps per stop, 40 burpees total

Run  Country Club Rd loop back to NBGCC

Garber : 1st Stop 20 Merkens single count; 20 plank jacks; 10 Burpees

Meadows Park; 2nd stop: 20 nolan ryans, 20 WWI sit ups; 10 burpees

fernGlen entrance: 3rd stop: 20 Dying Cockrocah, 20 jump squats; 10 burpees

Intersection of cornelia 4th stop  20 sumo squats: 10 burpees

Mosey back

Mary – Ran out of time

Announcements – still time to sign up for Sasquatch or donate to Cottle Park Fundraiser

COT

– Prayers for Bitcoin as he and his family head off to youth Camp;

Thank you for the opportunity to lead, and thank you for your patience as I stumbled through, sorry we ran short on time.  please send any feedback or suggestions for next time

Almost 40

  • WHAT: The Fartlek
  • WHERE: NBGCC
  • WHEN: 6/20 Gather 0525 Hard Start 0530 Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Hot and Humid
  • WHY: first time Q! what could go wrong?