Round and a round

2022-10-14Leave a comment

QIC: Repeat
When: 2022-10-12
Pax: Cohiba, Grinder, Repeat
Posted In: Bushwood

WARMUP: We started off taking a nice mosey down to the pull up bars. After a few sets of pull ups, merkins, lbcs, squats we got into it.
THE THANG: Mosey down to the light poles. The cont was 10. pole 1 was lbcs, pole 2 we added squats, next pole merkins, next squats, next mountain climbers. We then took a lap around the school back to the pull up bars 5 pull ups. We started the police routine again with 15 the q made a mistake and we did all the exercises at each pole. Another lab around the school to the pull up bars for 10 more. Then the poles for 20.

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Surprise! Lights Special

2022-10-13Leave a comment

QIC: Cohiba
When: 2022-10-13
Pax: Backdraft, Barkley, Bo Wiseman (Saw Dust), Cohiba, Grout, Happy Hour, HarryCarry, Jump Shot, Photobomb, Poppins, Ruby Slippers
Posted In: The Ranch

WARMUP: Mosey to blue benches, Side Straddle Hops, Windmills, Morrocon NC, Cherry Pickers, Honey Mooner, and Downward Dog
THE THANG: 11s = Starting with Dips on the blue benches and ran down the sloped hilly driveway to the second light pole to do Merkins. After, mosey back to the parking lot next to COT. Started with 10 Burpees at first light pole, then 20 Shoulder Taps at the second light pole, and Squats at the last light pole with mode of transportation (MOT) for the first round being Lunges and running back to the start. Second Round involved the same exercises at each light pole, but with MOT being Bear Crawls, and final round same exercises at each light pole, but with MOT being Nur.
MARY: Flutters, American Hammers, Hello Dollies, and Big Boy Sit Ups
ANNOUNCEMENTS: Skeet Shooting on November 11, Bourbon Tasting on November 18, Spartan Race on November 19, and Shower Curtain (Fall Risk) having the coat drive.
COT: Patience with Ms and 2.0s giving them the proper attention as a husband and father.

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Head -Shoulder -Shoulders -knees OH No

2022-10-11Leave a comment

QIC: Yard Sale
When: 2022-10-11
Pax: Cohiba, Cousin Eddie, Dojo, Funhouse, HarryCarry, JWOW, Kermit, Pusher, yard sale
Posted In: Block Party

4 Corners of weeping WEP

Warm up:
15 SSH
15 Wind Mills

Mosey to WEP

4 Corners of Pain!
All corners are 25 reps of each

Lap 1: Hand Release Merkins, MtN Climbers (Double Count)
Lap 2: LBC, Flutters (Double Count)
Lap 3: Squats, Lunges (Double Count)

We didn’t make it to lap 4 but we ended with 10 Burpee’s

Mosey back to COT

Praise for Funhouses son coming to visit. Prayers for safe travels for my in laws and for my daughter Kaylie who will be dedicated this Sunday

-Yard Sale

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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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F3 The Fort

Tag: Cohiba

Round and a round

Surprise! Lights Special

Head -Shoulder -Shoulders -knees OH No

38’s truckload of pain

Hurricane-Pain

Deck of Awesomeness

Stockade STL style

Hills & Thrills

Bludgeoned by yacht rock

Dealers Choice Tabata