Squatch Pond

2025-07-24Leave a comment

QIC: Sasquatch
When: 07/24/2025
Pax: 38 Special, Beaker, Boogie Nights, Conundrum, Cubbie, Farmers Only, HarryCarry, Nasa, Olaf, Peach Stand, Rebound, Ruby Slippers, Sasquatch, Spectre, Splinter, Time Machine
Posted In: Minnow Pond

WARMUP: run to Church of God Worship Center, 5 SSH, 5 Seal jacks, 5 downdog merkins
THE THANG: pick up two 2lb weights, run to stairs at FM COG, calf raises on steps x10, SSH x10, seal jacks x10, run through upper lot of COG to Confederate St, turn right down Forrest St, turn right down Academy St, run up steps to 2nd floor of COG to perform SSH x10, seal jacks x10, derkins on picnic tables x10, run down steps, drop 2lb weights at corner of Academy & Withers, run up Withers towards the Print Shop to complete 5 pull-ups and 5 toes to bar, run out of Print Shop and cut through lot of Craft Axe, down Academy St to go pick up your 2lb weights at corner of Academy & Withers… RINSE AND REPEAT 2 more times
MARY: LBCs, Broga
ANNOUNCEMENTS: Trash pickup, Stuff the bus, Bethel Serve
COT: :pray: back to school

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Freaky Thursday

2025-07-24Leave a comment

QIC: Rosie
When: 07/24/2025
Pax: Abagnale, Deep Dish, Goose, Liberty Bibberty, Rosie
Posted In: Lazarus

WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey
THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in
3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall sits,
10 rounds of tabata, CDD, Shoulder taps, left plank, right plank, BBS, flutters
AmRAP burpees, jump squats, mtn climbers, sprint, merkins and plank jacks.
MARY:
ANNOUNCEMENTS: Lots of 2F options
COT:

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ROF 7-23

2025-07-23Leave a comment

QIC: Barry Manilow
When: 07/23/2025
Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cohiba, Fogerty, HarryCarry, oldbay, Peach Stand, Ruby Slippers, Senator Tressel, Splinter, SugarBug, The Pirate
Posted In: Ring of Fire

WARMUP: yes, 7 minutes
THE THANG: A cinder block board of pain
OH claps/Imp walkers
squats
shoulder taps
curls
clean and press (maybe not, could have been a dead lift)
LBCs
merkins
swings
man makers
OH press
high reps, running up and down the back hill, sometimes with the block
MARY: yes
ANNOUNCEMENTS: some
COT: yes

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Ballroom Tues 7-22

2025-07-23Leave a comment

QIC: Barry Manilow
When: 07/22/2025
Pax: Barry Manilow, Bass-o-matic, Boogie Down, oldbay, Short Sale, Sprocket, SugarBug
Posted In: The Ballroom

WARMUP: yes
THE THANG:
escalating 4 corners, wall stuff, Jack Webb, suicides, all kinds of good stuff
MARY: yes, 2 exercises, my timing was impeccable
ANNOUNCEMENTS: Yes, The Barry being the highlight of the announcements
COT: yes

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6@6 Sat 7-19

2025-07-23Leave a comment

QIC: Barry Manilow
When: 07/19/2025
Pax: Barry Manilow, Fogerty, Grout, Kaiser, Minuteman, Short Sale, Stand Up, Tiller, Warning Track
Posted In: 6at6

WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes

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Post Barry bleacher work

2025-07-23Leave a comment

QIC: Suplex
When: 07/23/2025
Pax: Boeheim, Gekko, Masterpiece, Suplex
Posted In: backblasts

WARMUP: SSH, IW, CP, down dog
THE THANG: laps on the FMHS stadium track, with some bleacher stairs mixed in
MARY: LBC, American Hammer, flutters, shoulder taps
ANNOUNCEMENTS: same as items and newsletter
COT: prayers for safe travels, start of school year, natural disaster victims, marriages, and others both said and unsaid

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Miyagi’s VQ

2025-07-22Leave a comment

QIC: miyagi
When: 07/18/2025
Pax: Band Camp, Bonsai, darkhelmet, Dojo, fishstix, Grassy Knoll, Halfback (GB), Huffy, Italian Job, Joe Lyons (F3 Long Duck), Maximus, Miyagi, Olaf, oldbay, Pollo Hermano, Pusher, slapshot, Sprocket, Stand Up
Posted In: The Stockade

WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps

THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20

Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters

MARY: Round Robin

ANNOUNCEMENTS:

COT:

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Swing Fest

2025-07-22Leave a comment

QIC: Sprocket
When: 07/21/2025
Pax: 3D, Backdraft, Boogie Nights, Mark Nestel, Pollo Hermano, Sprocket, Stand Up
Posted In: The Armory

WARMUP: Windmills, Produce Pickers, SSH, Merkins
THE THANG:
Workout#1
17 Swings
17 Crunches with KB
17 Sumo Squats
Run a lap
4 Rounds

Workout #2
200 KB swings
2 burpees every 2 minutes until the 200 reps are completed

Workout #3
21 Jumpover KB Burpees
21 Clean with OHP

15 Jumpover KB Burpees
15 Clean with OHP

9 Jumpover KB Burpees
9 Clean with OHP
MARY: Freddie Mercury’s
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up
COT: Closed in prayer

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Air Force Warfare Beatdown

2025-07-22Leave a comment

QIC: Last Call - LC, Half Shell
When: 07/22/2025
Pax: F3DaVinci, Half Shell, JWOW, Last Call - LC, Senator Tressel, slapshot, Stand Up
Posted In: Golden Corral

WARMUP: SSH-20, Imp/hillbilly walkers 15-each, Cherry Pickers 12, Burpees 5, downward dog and honeymooners 2.
THE THANG: Al Carmichael 10-10 workout. Merkins, Squats, BB Sit-ups, Lunges, Flutter Kicks, Carolina Dry Docks then some wall work around Harris Teeter.
MARY: Flutters 20, Hello Dollies 12, LBCs 16, Freddie Mercury 12, Body Destroyer 1-min.
ANNOUNCEMENTS: Sweaty Barry tonight, Wed – Sextortion Class at Dt Johns UM Church 6pm, Bethel Men’s Shelter first wk of Aug, F3 Nation online tonight.
COT: Prayers for Central TX flooding, Half Shells Mom, Stand Ups friends Dad with possible Alzheimer’s, JWow’s daughter’s 18th Bday, Scalpels health and DaVinci’s father in-law prayers. :pray:

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Lucky 7s

2025-07-22Leave a comment

QIC: Cubbie
When: 07/22/2025
Pax: Casey Kasem, Cubbie, Jekyll, Minuteman
Posted In: Dawn Patrol

WARMUP:
SSH
Merkins
Windmill
Cherry Picker
Imperial Walkers
Hillbilly Walkers

THE THANG:
First 7
Run by the WEP bathrooms
Merkins / Calf Raises

Second 7
WEP amphitheater steps
Squats / V-Ups

Third 7
Bear crawls in parking lot
cDDs / Plank Jacks

Step Lunges on the curb 10 reps x3
Arm circles – 10 reps, forward and backward
Step lunge with twists – 10 reps

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