Old pros so quick disclaimer and we were off. Mosey to pharmacy for start of broken apart motivator. 6 exercises: 10 merkins, 10 mtn climbers, 10 squats, 10 lunges, 10 seal jacks, and 10 bomb jacks. Repeat sequence but 9 each. Mosey to next lot for 8s and 7s. Mosey to next stop for 6s and 5s. Next lot for 4s and 3s and finish up at Baptist church lot for 2s and 1. BLIMPS were next on the card. 5 burpees, run to far end of lot and back. 5 burpees, 10 lunges, run down and back. Keep building to 5 burpees, 10 lunges, 15 imperial Walker’s, 20 merkins, and 25 plank jacks. Scattered in were some of mine and Cubbies favorite Kingping quotes. Shady gave us some odd looks. Completed the final round in various stops as we headed back to COT: 5 burpees up thru 30 smurf jacks. Thanks to the guys who posted this morning. I knew it was going to be extra gloomy but we kept warm and started the day strong.
Board of Pain
It was cool and rainy. Perfect conditions for the #gloom
WARMUP: Ran to top of hill and hit the regulars: SSH, Seal Jacks, squats, arm circles, windmill, broga
THE THANG:
Board of Pain. Finish each exercise and take a lap. See how far you can get down the board.
DD: Started LBC
Spike: Finish squats
Dojo: finish squats
Minute Man: finish squats
Jekyll: finish squats
MARY: no
ANNOUNCEMENTS: HIM Camp was excellent and all 3 Fs- Minute Man. Bethel Men’s shelter
COT: Praises/Prayers for family. Prayers for Green card extension.
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Whoops! Gotta shake myself!
WARMUP:
THE THANG: ran to the parking deck.
ROUND 1:
THE ASCENT OF FIRE (BEAR CRAWL EDITION)
• Bear crawl up 2 flights
• 10 merkins at each landing
• Descend stairs all the way to bottom
ROUND 2:
THE GRINDER REPEATS
• Each level = one station
• Level 1: 25 HR Merk-ins
• Level 2: 30 Jump Squats
• Level 3: 40 Flutter Kicks (4-count)
• Level 4: 20 Burpees
• went down stairs and back up- headed back to COT
MARY:
ANNOUNCEMENTS:
COT:
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4 horsemen of the apocalypse
WARMUP: 50 SSH 5 burpees
THE THANG:
“First phase- in rain”
Descending rounds of merkins with KB work each round
Starting with 20 merkins, reducing 2 every round
KB Swing
10
KB Goblet Squat
12
KB Clean & Press (8 each arm)
16 total
KB Deadlift
14
KB Upright Row
12
KB Reverse Lunge (5 each leg)
10
KB Swing
20
KB High Pull
12
KB Curl
10
KB Front Rack Hold (30 seconds each side)
“Second phase”
Cycle through five stations continuously for 3 rounds. Each for 1 minute, rest 15 sec between rounds.
1. KB Snatch (L)
2. KB Snatch (R)
3. Merkin → KB Row Combo (1
merkin, 1 row each side = 1 rep)
1. KB Thruster (squat + press)
2. KB Swing to high Pull
After each round, perform 10 diamond merkins
Third phase-
Every minute on the minute
(EMOM X 8):
• 5 Merkins
• 5 KB Swings
• 5 KB Goblet Squats
• 5 KB Bent-Over rows
Tried a new exercise- Weighted monkey humpers- suck just like they sound.
MARY: nah
ANNOUNCEMENTS: Bethel, BBQ and Bourbon, Christmas party
COT:
Yes
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Beach Club and Back
- QIC: Band Camp
- When: 10/28/2025
- Pax: Band Camp, Crystal Lake, Falcon Crest Ryan_F, Farmers Only, Mark Nestel, Masterpiece
- Posted In: Currahee
WARMUP: yea. I wanted to ruck sub 15min miles, so we did a little: SSH, IW, HW
THE THANG: Ruck .75 miles, Ruck-Shuffle .25 miles
20-15-10-5 stops every mile with the ruck on
– 20 lunges
– 15 squats
– 10 merkins
– 5 burpees
MARY: closed us out
ANNOUNCEMENTS: 11/7 Bourbon and BBQ, 12/12 Xmas Party
COT: was held. grateful for another day to be better.
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And then there were 2
- QIC: Band Camp
- When: 10/27/2025
- Pax: Band Camp, Float Bridge, Rosie
- Posted In: american jackal
WARMUP: Yep. In cadence and everything
THE THANG:
String of Pearls
https://f3nation.com/post/super-21
Hit 3 miles
MARY:
Just a smidge
ANNOUNCEMENTS: Read your https://mailchi.mp/b8a57c9f78e2/lorrorq9g6-13584616
COT: Float Bridge joined us to break up his solo marathon training and then ran off into the horizon
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Rain or Shine, the East Side Shows Up
- QIC: Splinter
- When: 10/28/2025
- Pax: HarryCarry, Splinter
- Posted In: colosseum
On this dark and gloomy day, I did a buddy a solid and took the Q while he had a last-minute conflict. I knew it was going to be raining, but I also knew that there were plenty of places to still get in a workout and stay dry at the same time at <#C02QBPU3S5N>.
Now, I admit, I haven’t been here in a while, but I was surprised when I showed up that NO ONE FROM THE WEST SIDE WAS THERE. I mean, it’s right around the corner from where a lot of you live. It’s a great AO with a lot to offer, and yet no one but 2 Eastsiders made it out?? You guys are missing out if you are not coming to <#C02QBPU3S5N>.
My only compadre was <@UN6PTD007> who is my SL ride or die. (Thanks bud!). Now, we did discuss bailing and going to Biscuit Belly, but decided that we needed to get some work done. So, off to the shelter we went.
WARMUP: Windmills, Moroccan Nightclubs, SSH
THE THANG: We put a board at the end of each concourse at the school. Each board had 6 exercises on it. The count for each was 10 reps. After completing that, run to the end of the next concourse and do that board at 10 reps. After we completed a round, the rep count increased by 5. It was a full body workout of abs, arms, legs, and a little running. This is one of those that is sneaky but will catch up with you later.
MARY: N/A as we did so many abs during the workout.
ANNOUNCEMENTS: So many things are going on. Pick something to help out with or support.
COT: Prayers for busy times and finding peace in them. Prayers for travels over the next few weeks.
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Gen X and 6 7
- QIC: CakeBoss
- When: 10/27/2025
- Pax: Cakeboss, Cheddah, JWOW, Masterpiece
- Posted In: The Armory
Thanks to Masterpiece, Gen Xer by a hair, he enlightened the PAX about what “67” means in this pop culture
Need to post to know!!
WARMUP:
Mosey around FHC parking lot with 5ish stops for some COP to get the body warmed up
THE THANG:
8 exercises in parking spaces performed while 1 PAX takes a lap
Bent Rows
Swings
Squats
Deadlift
Clean to Squat
American Hammer
Lunge Pass Thru
Overhead press
6 rounds were completed
MARY:
5min of Mary with bells included Hello Dolly, flutters, big boy sit up, KB merkins
ANNOUNCEMENTS:
Jwow always smiles
Masterpiece is on same meds as Jwow
Cheddah is driving a sweet ride….jelly
COT:
Pray for persecuted church!! #nigeria
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The S of the BOSSmen
- QIC: Spectre
- When: 10/21/2025
- Pax: Birdcage, Float Bridge, Ltrain, Panhandle, Shaq-a-Roni, Spectre, Time Machine, Vuvuzela
- Posted In: seabiscuit
WARMUP:
Prerun
THE THANG:
Neff Ct. To Dudley Dr. Left
Dudley Dr. To Felts Parkway Right
Felts Parkway To Kings Bottom Dr. Right
Kings Bottom Dr. To Callahan Rd. Left
Circle around to Kings Bottom and reverse the route.
MARY:
None needed
ANNOUNCEMENTS:
Newsletter
COT:
Show to know
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so much chatter at slowburn
- QIC: Olaf
- When: 10/17/2025
- Pax: Anchorman, Badlands, Band Camp, Barry Manilow, Cakeboss, Cherry Pie, Console, Esso, Flounder, Grout, Mark Nestel, Olaf, Peabody, Peach Stand, Shady, Short Sale, skipper, Smuggler, Sprocket, Twister, Vuvuzela
- Posted In: Slow Burn
WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats
THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats,
MARY: crunches,
ANNOUNCEMENTS: HIM camp.
COT:
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