38’s truckload of pain

2022-10-10Leave a comment

QIC: 38 Special
When: 2022-10-10
Pax: 38 Special, Bitcoin, Bones, Cobra Kai, Cohiba, Cubbie, F3DaVinci, fishstix, Gekko, JWOW, LookOut, NakedAndAfraid, Spinner (Derrick Dominey), Sugar Daddy, Tesh
Posted In: The Armory

WARMUP: SSH, cherry pickin’, imperial walker
THE THANG: mosey over to pain town where pain stations have been prepared.
1. Electric slide with 100lb sand bag (and two 12lb black iron pipes wrapped in duct tape). Each man grabs a side and side squat to the left/right)
2. Swings
3. Brick merkins (hands on pavers. Pavers are flat, on their side, or on the end)
4. Goblet Squats
5. Calf Raises (on 2×6’s)
6. Woodcutter
7. Step ups with weight (22″, 24″ or 30″)
Backup pain stations were not necessary as 15 PAX showed up.

The tabata app was set to 50s work, 20 seconds rest, 8 cycles, 60s between rounds. PAX paired up and worked together. After 8 cycles drop your weight and do a lap around the parking lot.
MARY: Hold your bell over your head, stand on each foot for 10s
ANNOUNCEMENTS: Things to shoot, things to drink. Shower Curtain is looking for coats tomorrow.
COT: Praises and prayers offered up

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Hurricane-Pain

2022-10-07Leave a comment

QIC: Happy Hour
When: 2022-10-01
Pax: Cohiba, Happy Hour, Hardwood, Headspin, Ltrain, Tap Out
Posted In: The Fort

WARMUP: stretches
THE THANG: Two rounds of 10 pain station count down with hill repeats in between
1-100 merks
2-90 squats
3- 80 seal Jacks
4-70 plank jacks
5-60 lunges
6-50 shoukder taps
7-40 LBCS
8-30 Peter parks
9-20 monkey jumpers
10–10 burps
Repeat until time expired.
Solid hour of effort!
MARY:
ANNOUNCEMENTS:
COT:

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Deck of Awesomeness

2022-10-07Leave a comment

QIC: Skipper
When: 2022-10-04
Pax: Airwolf, Anchorman, Band Camp, Bonsai, Cakeboss, Cohiba, Cubbie, Cyclops, darkhelmet, Dojo, Double D, Figaro, fishstix, Funhouse, JWOW, Kermit, Rebel, Shady, skipper, Vuvuzela, Wegmans
Posted In: Block Party

WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.

THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.

ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.

COT:

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Stockade STL style

2022-10-07Leave a comment

QIC: Hardwood
When: 2022-10-07
Pax: Cohiba, fishstix, Grassy Knoll, Happy Hour, Hardwood, Italian Job, Joe Lyons (F3 Long Duck), Ltrain, Mainframe, skipper, slapshot
Posted In: The Stockade

WARMUP: light mosey to Hubert graham
THE THANG: 11’s with merkins and squats. Covered 4-4.5 miles, 400’+ of elevation gain
MARY: N/A
ANNOUNCEMENTS:
COT: Prayers from @sugarbug for a local high school football injured in last nights game and prayers for @davinci father as he heals from an ass whopping from his mother

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Hills & Thrills

2022-10-06Leave a comment

QIC: Happy Hour
When: 2022-10-06
Pax: Band Camp, Bones, Cohiba, darkhelmet, Happy Hour, macgyver, Maximus, Shady
Posted In: Minnow Pond

WARMUP: run to starting point – Academy & Monroe by churches
THE THANG: 4 street hill repeats with pain stations station 1) 20 Merks 20 squats 20 seal jacks
Station 2) 10 burps 10 shoulder taps 10 Peter Parker’s
Station 3) 30 plank jacks 30 sumo squats 30 lbc’s
Station 4) 15 monkey jumpers 15 big boy sit-up 15 calf raises

MARY: flutters
ANNOUNCEMENTS: spartin beast November 19th
COT: check

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Bludgeoned by yacht rock

2022-10-05Leave a comment

QIC: Anchorman, Slow Jams
When: 2022-10-05
Pax: 3D, Anchorman, Badlands, Beaker, Boogie Down, Cohiba, Happy Hour, LookOut, NakedAndAfraid, Ölaf, Poppins, Repeat, Sasquatch, Slow Jams, training_wheels, Uhaul
Posted In: snake pit

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Dealers Choice Tabata

2022-10-05Leave a comment

QIC: Slow Jams
When: 2022-10-05
Pax: Cohiba, Happy Hour, Slow Jams
Posted In: Bushwood

WARMUP: Mosey around the parking lot with butt kickers. 10x IC Cherry Pickers and Moroccan Nightclubs, 20x IC Hillbilly Walkers. Honeymooner and down dog stretches. Then more mosey to pole light for Curb 11’s. Starting with 1x Dips at one end, bear crawl to island curb for 10x Derkins, crab walk back, so on and so forth.
THE THANG: Tabata Time! 25 second exercise interval, 10 second rest interval, 6 sets with cool down interval of 1:30 to take a lap around the parking lot. Pain was chosen in the following order:
Slow Jams: LBC
Happy Hour: Sumo Squats
Cohiba: Seal Jacks
Slow Jams: Flutter
Happy Hour: Merkins
MARY: No time for that!!
ANNOUNCEMENTS: Met up with Snake Pit PAX. Poppins needs help with Bethel Men’s, SIGN UP!
COT: Anchorman had everyone share a prayer/praise around the circle.

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Getting swole

2022-10-04Leave a comment

QIC: Jekyll
When: 2022-09-28
Pax: 3D, Band Camp, birdcage_f3, Bonsai, Cohiba, Cubbie, Italian Job, Jekyll, LookOut, Repeat, Shady
Posted In: snake pit

Warm up: SSH, Squat, burpee, merkins

Slow shoulder raise
21s: curls: 7 half down, 7 half up, 7 full
Jacob’s ladder series: 7 Count, run in between
swings/squats
curl/overhead tri
lawnmower/American hammer
Mary

Great morning with even better chatter with even better better tunes. We ran a bit more than Snake Pit is used to but we ate better for it.

Aye!

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War eagle swoops down to attack the liger

2022-10-01Leave a comment

QIC: Shady
When: 2022-09-23
Pax: Band Camp, Cohiba, Peabody, Shady, SugarBug, Tesh, Trucker
Posted In: The Hive

WARMUP: yes…ran up the hill by the football stadium for SSH, windmills, merkins, Moroccan night clubs, squats, and some stretching of the shoulders.
THE THANG: deck of cards was the game. Every 6 cards we ran about 100 yards and back. And let’s just say the exercises didn’t line up so well with the cards.
Diamonds: 2-7 were merkin with a KB pull; 8-A (fan favorite) we’re man makers
Spades: 2-7 lunges with bell; 8-A squat thrusters
Clubs: 2-7 flutter with a press; 8-A American hammers
Hearts: 2-7 curls; 8-A KB swings
MARY: nada
ANNOUNCEMENTS: 10 year coming up
COT: prayers for YHC’s M for job offer (which she got the next day), health for friends and families, schools and kids

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Running in circles with push ups

2022-09-30Leave a comment

QIC: bodywash
When: 2022-09-29
Pax: Bodywash, Bones, Cohiba, Maximus, McGyver, Ölaf, Quack Attack, Santini, Vuvuzela
Posted In: Minnow Pond

Started with the pledge at 0514

WARMUP: ran up to the post office. Circled up for 10 SSHs and 10 Cherry Pickers IC

THE THANG: Partnered up and each PAX was supposed to split up and run in opposite directions until they met back up (ran toward Leroy Street). When they met up the team would do 50 Merkins. Each pax would then continue to run back toward the post office. When meeting there they would do 50 LBCs. PAX would keep running to meeting spot on Leroy Street and do 50 Dry Docks, then 50 Hello Dollies at the post office.
Rinse and repeat until 0555 and headed back to COT for a little broga until 0600

ANNOUNCEMENTS: read newsletter
COT: prayers for those affected by hurricane

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F3 The Fort

Tag: Cohiba

38’s truckload of pain

Hurricane-Pain

Deck of Awesomeness

Stockade STL style

Hills & Thrills

Bludgeoned by yacht rock

Dealers Choice Tabata

Getting swole

War eagle swoops down to attack the liger

Running in circles with push ups