You Better Work Petra-Movement

The Thing: Flying Merkins (New-courtesy of @Kodak and @Bill Nye) WTM? Merkins Jumping Jacks- 2ct and 4ct and 2.5ct Bear crawls with pulses Bear squats with pulses Army crawls with pulses Trenches Chugs Hops side to side Walking, Running, Football runs Marching Lawn Mower Cord punches Dying Cockroach Runs Deep knee lunges Body Isolations- Heads, […]

Warm, muggy run

WARMUP: Started with saying the Pledge of Allegiance. A great way to start the morning off! THE THANG: Ran to the right, turned left on 901 and took a left at QT. The slow hill was tough be in a good way. Took a right on Main and ran until the half hour and reversed […]

Miracle Mile AO Spotlight

WARMUP: Stretch Cherry Pickers – 10 Windmills – 10 Hillbilly Walkers – 10 Merkins – 10 OYO Imperial Walkers – 10 SSH – Side Saddle Hop – 10 Miracle Mile Goal is a productive boot keeping running to 1 mile or less 4 Parking Lot Loops is 1 mile 1 Big loop is 1 mile […]

Out and Back

WARMUP: Route explained. Out and back towards the hospital and for the fast ONE a loop around the hospital. THE THANG: We ran or walked. MARY: Fartsacked ANNOUNCEMENTS: Read the newsletter COT: We discussed the miracle where Jesus fed the 5000. Jesus was teaching in a remote location. When it got to be late in […]

Let it Go

WARMUP: None we jumped in. THE THANG: We did the following things with the following music and hills. – [x] Academy – [x] Every rose has its thorns – [x]        Curls into the press and clean on word every – [x] Sam’s Club – [x] Good ole man – [x]     […]

Rabbit roundabout

We ran down Cherry to university dr – to the end and around the roundabout and back up. Then down toward Winthrop – Charlotte to Cherry and back to AO ANNOUNCEMENTS: CSAUP on Sunday at 5:30 COT: prayers made for brothers and ourselves!

HOG In The Spotlight?

I have convinced the Rock Region SLT to close all other region Sunday AO’s so you can feast your eyes on the glory that is the HOG! Come prepared to enjoy the pleasure or pain of your choosing. Miles of asphalt trail, dirt trail and river. At least 4 yaks will be there for a […]