05/03/2023 - Swamp - Body, Soul, and Ego at the Swamp
Conditions: Mid-40’s and dry, slight drizzle at the end. Early Bird Special- 4 in attendance for a 2 mile run. Start promptly at 5:30 with disclaimer accepted by all. Warm-up:…
Pax: Deuce
05/03/2023 - Willow Ruck/Run - Mid week Mosey / Ruck
Three Pax assembled for the mid week run / ruck at 5:30 am. Cool wet 42 degrees. warmorama: abe vagodas, empirial walkers, toy soldiers, merkins, grass pickers, neck rolls, trunk…
04/29/2023 - Ranch - Back in the saddle again
Warm up SS HOPS, Merkins, Mountain Climbers, Abe vagotas, Grass Pickers, Imperial Walkers, Moseyed 1 mile to the catty park. The Thang “ We Tackled three parts of the Body.…
04/12/2023 - Willow Ruck/Run - Willow Run & Ruck
Warm-a-Rama Neck Rolls, 8/side, OYO Trunk Rolls, 8/side, OYO Overhead Claps, 10, IC Seal Claps, 10, IC Moroccan Night Club, 10, IC Arm circles, 10, IC Toy Soldiers, 10, IC…
04/05/2023 - Willow Ruck/Run - Gloomy Spring run/ruck
three pax assembled for the Willow lane mid week run/ruck. Temp was in the low 50’s. warmarama: 10 x. seal claps, overhead claps, morracaan night clubs, grass pickers, abe vagodas,…
04/01/2023 - Steel Town - Thunder and Lightening
Disclaimer verbally accepted by all. Warm-up: IC x 10-20. Michael Phelps, overhead claps, toy soldiers, hill Billys, Abe Vigodas, grass pickers, Peter parkers, monkey humpers, shoulder taps, mountain climbers, SSH.…
03/29/2023 - Willow Ruck/Run - Michael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Fun Run Pro Am Race for the Cure
Disclaimer agreed by promptly at 5:30 Warm-up with some stretching, Abe Vigots, Wife Pleasers, and Worlds Greatest Stretch 4 for the Run (Weis Loop) 2 for the Ruck CoR, NoR,…
03/29/2023 - Willow Ruck/Run - Mid Week Run and Ruck
warmorama: slice Run consisted of Slice, Biscuit and Heisenberg. 3.4 miles Ruck: hotshot; 2 miles Followed by countarama, namarama, announcements and
03/28/2023 - Swamp - The Return of AAL
Disclaimer verbally accepted by all. Warm-up: IC x 10-20. Michael Phelps, overhead claps, toy soldiers, Abe Vigodas, hill Billys, monkey humpers, Mike Tysons, mountain climbers, SSH. Mosey to pavilion while…
03/18/2023 - Ranch - Seattle Inspired Beatdown – Red Baron 68th B-Day/300 Spartan Reps
The second of 2 beatdowns I brought back from F3 Seattle/ Valhalla. Was surprise to have a fellow F3 PAX from PA, Red Baron, Q the workout on his birthday.…