Stas’ Kotula – F3 The Fort

QIC: SouptoNuts
When: 2023-11-21
Pax: Cakeboss, darkhelmet, Double D, JWOW, Maximus, Peach Stand, Shady, Skid Row, Slash, SouptoNuts, Spider-Man, Stas' Kotula, SugarBug, Tarzan
Posted In: Block Party

WARMUP: Mosey to WEP bc it was raining like crazy. SSH, IW, HW, Wind Mills, Moroccan Night Clubs.
THE THANG: 10 exercises 12 reps, Bear Crawl from one side of stage and back. Rinse and Repeat 5 times.
Merkins, Big Boys, Squats, Dips, Carolina Dry Docks, Lunges, Diamond Merkins, Hammers, LBC’s.
MARY: 1Mosey to Pike parking lot 10 Burpees and Abb work. Darkest of Helmets cadence woke up a neighbor but we said sorry. Mosey back to Veterans Park for 10 Merkins.
ANNOUNCEMENTS: newsletter
COT: prayers for Thanksgiving

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QIC: SouptoNuts
When: 2023-11-18
Pax: decibelf3, Falcon Crest Ryan_F, Mark Nestel, Senator Tressel, skipper, SouptoNuts, Stas' Kotula, Über
Posted In: Alcatraz

WARMUP: SSH, IW, HW, Shuffle, high knees,butt kickers, Kareoke
THE THANG:
Indegenouse run round the park, Polish Dice w multiple pain stations including burps, merkins, squats, jump squats, LBC’s, and more.
Hill work with 4 exercises of squats, lunges, scissor lunges, jump squats, 10 reps run hill and back.
Run back to flag and did 11’s. Diamond Merkins and Big Boys.

MARY: Mark Nestel led Broga
ANNOUNCEMENTS: newsletter
COT:prayers and praises for Thanksgiving travel

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F3 The Fort

Tag: Stas’ Kotula

Rain and Angry Neighbors

Polish Dice