Seven Respects and a Baby

2022-04-11Leave a comment

QIC: fishstix
When: 2022-04-11
Pax: Bass-o-matic, Cobra Kai, crab_cakes, F3DaVinci, fishstix, Fogerty, Gekko, Grassy Knoll, Rebel, slapshot
Posted In: Flight Plan

8 men strolled down 160 to Brayden Parkway and looped back to COT. We ran into the STL group near Arby’s. It appeared by the look on their faces, they were having fun. We were also joined by two pax meeting up for a Shield Lock workout and coffee.
Good run this morning, great way to kick off the week.

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8/1/2018 – Tour of the Pantheon

2018-08-01Leave a comment

QIC: BearGryllz
When: 08/01/2018
Pax: Bear Grylls, CableGuy, Curious George, fishstix, Olaf
Posted In: Pantheon

Warmup – lap around 1/3 mile track with butt-kickers, high knees, l/r side shuffle.

Warmup – regular, wide, diamond merkins followed by Moroccan nightclubs.

	1	Reps	Circle of Power	Time
Field	Ptnr WelBrw Suicide	Long Way	BoxCutter	1min
Theatre	Bear Crawl/Burpee	Top/Bottom – 6	2x Squat Jump	1min
Hill	Sprint	1	Plyo Merkin	1min
Ball Field	MTJ/Car Dry Dk	30	3 Uppercut/Sprwl	1min
	1	Reps	Circle of Power	Time
Swings	Pull Up/Plank Crunch	10/failure	Seal Jacks	1min
BB Court	Inchworm/Sumo Jack	Failure	Pistol Squat	1min

Announcements – convergence on 8/3, Ragnar & p200 teams looking for runners.

Prayers/Praises – Olafs daughter, Cable Guys’ Family and Brother.

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Pantheon Tribute to Mr. Clean and His Bride

2018-01-16Leave a comment

QIC: BearGrylls
When: 01/03/2018
Pax: Cakeboss, Cerrano, Cha Ching, Cornhole, fishstix, Funhouse, Ginsu, Hauschka, Jedi, Jekyll, Longshanks, Lutefisk, Mr Clean, Rad, Spiderman, SugarDaddy, Twister, White Lightning
Posted In: Pantheon, The Fort

Warmup: Indian Run with High Knees, Lunges, Karaoke, Side Shuffle

The Thang:

Split Soccer Field – one side = plyometric exercises and other side weight exercises for 9 reps each side to celebrate 2018:

Station 1: Side Straddle hops to summersault to Station 2: Pullups on Fence,

Station 3: Bombjacks to Lunge to Station 4: 30lb kettlebell swing,

Station 5: Burpees to Crabwalk to Station 6: 50lb Ruck Press,

Station 7: High Knees to Bear Crawl to Station 8: 20 lb Sandbag American Hammer,

Station 9: Squat Jumps to 1/2 Suicide to Station 10: 40lb Sandbag Slam,

Station 11: Goofballs to Bear Crawl to Station 12: 20lb Ruck Upright Rows,

Station 13: Roll Merkin to Gorilla Walkers to Station 14: 10lb KettleBell Mace

Men rotated to parking lot run when done to circle of power for superman pumps to merkins in Jack Webb Fashion.

Rinse and repeat.

Prayers: For Mr. Cleans Family and his Bride Cindy for strenght and wisdom as they celebrate her life. For Lutefisks mother to be cured of cancer.

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F3 The Fort

Tag: fishstix

Seven Respects and a Baby

8/1/2018 – Tour of the Pantheon

Pantheon Tribute to Mr. Clean and His Bride