The PAX “Runned” in two parts, first running to Mt. Tabor High School, gathering at the main entrance and taking time to express needs for prayer including the students, teachers, the family of the student killed and the shooter’s family. Zuck added a request for Chompers nephew a Reagan student who we understand killed himself…
It was humid. The Estate has been closed for awhile but that didn’t stop us. We went for a jog around campus. It was a relatively flat route. Everyone made it back. MMR may have lied about the distance. We did tabata. 20s on, 10s off. (Squats/Freddie Mercs) x4, (R leg pulse lunge/Heels to heaven)…
THE ROUTE https://www.mapmyrun.com/routes/view/4544221150 3.1 mi from Knollwood Baptist featured new pavement, cool(er!) temps, and only one hill! It’s like magic! TABATA Merkins/Air Squats Air Claps/Low Slow Flutter LBCs/Alabama “Butt” kickers Q playlist featured some “voodoo” tunes that Burlap really enjoyed! COT Shmedfest is coming up Aug 28th. Mark your calendars! Some heavy prayer…
Run: Ardmore RaH route: https://www.mapmyrun.com/routes/view/4525682677 Gun: Tabata; 30 seconds on, 10 seconds off. Set 1: Dive Bombers Bonnie Blairs / Iron Mikes Alternating shoulder tap jack Heels to Heaven Set 2: Squats WW2s Mountain Climbers Carolina Dry Docks Set 3: Burpees Heels to War Diamond Merkins Ski Abs Time. …
15 of us gathered at Reynolda Village and we ran 3.1 miles that went through Wake’s campus. We did exercises with a Tabata timer counting 30 secs on and 10 secs off x4 Imperial Squat Walkers Mountain Climbers LBCs Merkins Ended with a COT
We gathered at Speas to relive my 10 day family RV trip through New England. I returned back to home Sunday afternoon and got planning for the Q responsibilities for RNG. 12 PAX gathered to hear stories of my adventures or maybe just to run. We ran a route that passed BAM’s, Giles’ and YHC’s…
The Thang The running route for 6/21 takes the PAX back to home of the old Outkasts AO! https://www.mapmyrun.com/routes/view/2875219900 This route is eerily similar to one run in January 2020… but that was over 1 pandemic ago! After picking up the 6, PAX took on tabata, 45s on, 15s off: Butt to Bench Squats…
PAX: Mongoose, Zuckerberg, Winklevoss, Juice Box, Bueller?, Greenspan, Lemming, Sweat Tea 10 PAX enjoyed slightly cooler temps this morning. There was a huge dead bug in the pavillion and YHC was terrified. Burlap was not phased Route: https://www.mapmyrun.com/routes/view/4441252561 Tabata (20/10 4 sets of 2 exercises) Burpees/LBC DIPS/Freddie Mercs Alternating leg step-ups/Crunchy Frogs (crowd pleaser)…
Nice hot run this AM. Here’s the Route: https://www.mapmyrun.com/routes/view/4418731000
Here is the route for the Run portion of Run n Gun for 5/24/21. See you all there https://www.mapmyrun.com/routes/view/4394241439