Rainbow Dash

  • Saturday November 26, 2022
  • 0700-0800
  • Mendenhall Middle School
  • 38° F, 86% RH

Pax (10 humans plus 1 canine)

Don’tChaKnow (Respect!), Expired (Respect!), STP (Respect!), Viagra (Respect!), Brisket (Respect!), Chewy, Windmill (Respect!), Stryker, LYNda (Respect!)



 No FNG’s present

Mission was stated aloud

Disclaimer was issued

 Rolling Warm-A-Rama (all exercises in cadence x 15)


Imperial Walkers

Sun Gods


Abe Vigoda

String Rippers


Today we kept it simple. During the rolling WAR, we made our way to the track around the football field. Once at the field we ran a ¾ lap to the visitor’s bench where the Wienke awaited. Today’s plan was to do the following OYO, AMRAP until we called Omaha.

5 Burpees

10 Merkins

20 Squats

30 Low Slow Flutters

Run a lap

Rinse and repeat.

At 7:45ish we called it and headed back to the shovel flag. By then the pax were steaming in the morning mist.

Mary (all x 15 in cadence)

  • Boxcutter
  • Low Dolly
  • American Hammer


  • Breakfast at Brown-Gardiner following the workout.


Chewy took us out.

 The Moleskin

  • Good to meet you Chewy! Thanks for joining us today.
  • Also good to see a couple of guys that don’t usually frequent the Dash. Windmill, STP, LYNda and Don’tChaKNow!
    • Also good to have you back in the gloom Don’tChaKnow. Glad you’re feeling better brother.

Stryker, thanks for the opportunity to lead. It was an honor.

Radiator – out!