18 pax, representing three regional AOs, climbed Ranger Hill this morning to rack up some miles for No Excuses November. The weather was perfect for a little running and a few stops for work along the way. DISCLAIMER PRAYER COP A quick review of the modified Ranger Mile course around
Tag: Moneypenny (R)
The Traveling Three Ring Circus
It was a beautiful 35° morning for 7 Pax to come out to exercise and add to the mileage chase. DISCLAIMER PRAYER Warmup It was a cold crisp foggy AM so tried to waste no time to start moving SSH X 20 Imperial Walker X 20 Abe Vigoda X
11’s and stuff.(Braves win!)
43 degrees and 9 PAX assembled to put in some work. YHC was slightly sleep deprived but for good reason. DISCLAIMER PRAYER COP Side Straddle Hop(IC) – 26 (the number of years since the Braves last won the World Series) Burpees (OYO) – 7 (The number of runs the Braves
Bear Crawls = Surviving and Advancing
12 pax descended on a foggy Range this morning with a 50 degree welcome to mark YHC’s three-year anniversary of coming out for F3. DISCLAIMER PRAYER COP In Moneypenny style, we jumped into a quick indigenous run with the orange medicine ball in tow on a slow mosey toward Freedom
Like it’s 1999
7 PAX put feet on the ground and braved the 37 degree temps for a little workout. YHC stayed up too late to watch his team in the Workd Series. Last time Atlanta was in the WS was 1999. YHC decided a playlist of hits from ‘99 was in order.
Choose Your DORA Wisely
YHC was acting AOQ this week and what a wet and wild week it was. First Q of the week that it didn’t rain during the actual Q, but it had rained plenty beforehand. A 63* and soggy morning greeted The Range as 5 brave souls made the decision to
Choose Your Own Adventure
7 Pax showed up in long sleeves cuz it’s getting chilly (45 degrees). Whiplash’s bellybutton was showing cuz he ordered a medium on his new Range shirt but we helped his midsection stay warm by putting in some work. DISCLAIMER All Pax wrote out 3 exercises they hate in some
Never Forget 9/11/01
12 PAX showed up at various stages of the morning to embark on a 9/11 tribute Q. Temperatures of 53* had some of the first long sleeve sightings in a while. Lots of good mumble chatter before, during and after were exchanged. DISCLAIMER PRAYER COP Warmup??? Naw we ain’t about
9/11/2001
57 degrees. 8 PAX with blocks/sandbags put in workDISCLAIMERPRAYERCOPMotivator from 8, Burpees – 10 OYO, LBACs IC -15(forward and reverse), WMH 10 count hold THE THANG11 reps of each exercise followed by the run Curls Merkins Overhead Press Bent over rows Burpees WW1 SITUPS Flutter Kicks(4:1) Squats KB Swings
“X” Marks the Spot
The remnants of a little rain (YHC had hoped for more) and wind from Ida greeted 11 pax who rolled in to the Range on Hump Day on a warm 69* morning. It was YOGWO from the get-go. DISCLAIMER PRAYER COP Indigenous run with the medicine ball right off the