AO Spotlight at Wally Falcon

WARMUP: brief site history – see the Q Schedule tab for full details. THE THANG: run/walk/ruck – highly versatile route from SMS to KFC to former Pizza Hut location down to Richmond Dr, Myrtle Dr, or College Ave depending on desired miles/pace. MARY: stood up AGAIN FGS ANNOUNCEMENTS: 4x4x48, 9/11 convergence, nantan handoff, Arby’s serving […]

Fun at The Tavern

Stretches, moroccan night clubs, tempo merkins, low slow squats, 10 burpees. Mosey to the Harris Teeter parking lot. Run to one end, 5 merkins, lunge walk to the next drive, nur to the other end. 5 merkins and lunge to the next one. Rinse and repeat until the cycle has been done 3 times. Mosey […]

Here comes the BOOM

WARMUP:: Moroccan Calf Raises SSH Low Slow Merkins Shoulder stretches Supermans Lunge Stretch THE THANG: Half the group with Sally, half with flair Sally: Question 1: What 3 presidents died on July 4th? Workout – Mini Murph Correct – 10 Pullups, 20 Merkins, 30 Squats Incorrect – 20 Pull Ups, 40 Merkins, 60 Squats Question […]

Invasion of fort region

WARMUP: THE THANG: went down the side street beside the track and hooked a right on cherry rd. Went straight all the way across the fort mill bridge crossed the road and reversed the course for just under 6 miles also had ruckers and walkers MARY: ANNOUNCEMENTS: COT:

A break from the tain

Simple route: Down towards Winthrop Coliseum, left around the Coliseum, around Winthrop lake, out the back of the lake down Sumter, go as far as you can, turn and head back down Eden Terrace back to Sullivan. The goal was to stay safe not knowing how much rain was going to fall during the run. […]