WEP Stations

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WARMUP: windmills, hillbilly walkers, moseying, toy soldiers, knee grabs, arm stretches
THE THANG:
Playground Station
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the playground
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Mosey to Sidney Johnson Station
Paula Abduls using trees to the left of the path to Looms
5 Overhead claps + 5 Big Boys

Mosey to Calhoun Street Park Station
Bearway to Heaven

  • Parking lot lines
  • Bear crawl 1 space + 7 burpees
  • Bear crawl 2 spaces + 6 burpees
  • Bear crawl 3 spaces + 5 burpees
  • Bear crawl 4 spaces + 4 burpees
  • Bear crawl 5 spaces + 3 burpees
  • Bear crawl 6 spaces + 2 burpees
  • Bear crawl 7 spaces + 1 burpee

Mosey to WEP Parking Lot Station
Triple Nickels
PAX selects exercise for the group, then 5 reps at bottom of hill, 5 at the top of the hill, 5 more at the bottom
Phrasing is important: I asked everyone to choose their favorite exercise, forgetting Wheaties was in attendance
Dojo – Derkins (when I asked Dojo to start us off I think Cyclops yelled out 'DON'T BE DUMB')
Wheaties – Burpees
Bowzer – Big Boys
Only Fans – SSH
Dark Helmet – Nothings
JWOW – CCD (I think)

MARY: throughout

ANNOUNCEMENTS:
Upcoming volunteer events – CRI, Stuff the Bus
Read your newsletter
BBBB in November
Cannoli Run 2027 next May

COT:
Patience for parenting, family relationships
Seek out wisdom

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Princess Bride

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WARMUP: did a few
THE THANG:
Ran down the bus lane to the road then back to first light pole.
Series of exercises at exercises at each light pole while one man transports back the last pole and back and timer

Squats
NUR
LBC
Lunge walk
Calf raises
Side shuffle
Big Boys
Side shuffle
Side Lunges
High knees
Flutters
Toy soldiers
Repeat
MARY:
ANNOUNCEMENTS:
COT:

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Bat-flippin’ Pharaoh

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WARMUP: dynamic plank + broga
THE THANG: partner work:
Set 1: sit-up get up with partner pull assist x12 AND partner merkins
Set 2: side plank on curb partner jump over x12 AND partner leg throws x12
Set 3: partner sled push to curb each person AND wheelbarrow shoulder taps x12
Run ~150m loop, 1 curb burpee and 10 SSH on repeat until 6 is in

Repeat all that 3x

MARY: circle up, alternate pax choice abs with choice reps AND supermans x6
ANNOUNCEMENTS: newsletter
COT: names FNG

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Silk Curtain

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WARMUP: yea, that’s important

THE THANG: run all the way around Red Ventures (aka the silk curtain loop)
Stops for merkins, squats, & fire hydrants at the fire hydrants. Picked up the heavy chairs on the way out and the way back

MARY: didn’t have much time, but did a bit at the stops

ANNOUNCEMENTS: newsletter

COT: was held. You shoulda been there, 100% of PAX hit coffeeteria afterwarda

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Suspicious F3 Behaviour Around Lowes!

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  • WARMUP: Abe Vigoda, Downward Dog, Honeymooner, Pigeon Stretch, SSH.
  • THE THANG: Mosey to 4 corners around Lowe's. Pain Station equipped with F3 cards. Each concentrating on 4 areas: Arms, Cardio, Core, Legs. The Cardio & Legs stacks were noticeably missing along with their mini flashlights. Lowes confiscated the items assuming the PAX was up to no good and will try to rob them F3 style! The Pax improvised with 2 remaining decks.

MARY: Gas Pumper ( @U5PLMTS9L ' favorite), Heel
touches, Rosalitas

  • ANNOUNCEMENTS: La Gramma Sign Ups
  • COT: Family illnesses & issues.
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EMOM and Partner Ladder

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC

THE THANG:
EMOM 25
MIN 1: 10 Burpees
MIN 2: 15 Squats
MIN 3: 10 Merkins
MIN 4: 20 Reverse Lunges
MIN 5: 20 BBS

Hyrox Partner Bodyweight:
Partner 1: Run The Loop
Partner 2: Do The Exercise, Count Reps
Partner 1: Repeats The Rep Count
Partner 2: Runs The Loop

Exercises:
Burpees
Squats
Merkins
Jumping Lunges
Shoulder Taps
BBS

MARY:
Abs go round

ANNOUNCEMENTS:

COT:

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Stairway to heaven

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WARMUP:
SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching
THE THANG:
3 rounds
20 squats
20 lunges
20-20-20 in/out/ regular calf raises
Run up the steps and around

3 rounds
Curb merkins 10 each side
10 CCD
25 monkey jumpers
Up steps and around

2 rounds
10 big boys
20 LBCs
Go up steps backwards and around

Finished off with some Bulgarian split squats

2 rounds

MARY:
ANNOUNCEMENTS:
COT:

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BRILGA

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WARMUP: SSH, dynamic plank/broga
THE THANG: mosey to field, partner push 2×20 yards, partner wheelbarrow 2×20 yards
railroad ties – jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle through, pax on ground complete merkins then LBCs
Repeat the partner push and wheelbarrow, mix in 50 yard back peddle and 20 yard bunny hops x2
Mosey back to COT
BROGA x 10mins

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