“Do” your ABCs!!

AO: sawmill Q: Full Metal Jacket PAX: Flapper, Cheesesteak, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Stretches/SSHs/IWs/Hillbillies/9-Ct Squats THE THANG: “Do” your ABCs!! -Poster sheet listing every letter of the alphabet-with each letter, there is a corresponding exercise and # of reps (A-7 Burpees, B-10 WAMs, etc.) -In parking lot, each Pax …

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MerryRound of Pain

AO: sawmill Q: Fallout PAX: Flapper, Rudder (WeaselShaker), Bush, Full Metal Jacket, Cottontail, Cheesesteak, Fallout, Lemmy FNGs: None COUNT: 8 WARMUP: SSH, 25, IC 10 burpees Imperial walkers, 20, IC 8 burpees Squats, 15, IC 6 burpees Merkins, 10, IC 4 burpees Windmills, 10, IC 2 burpees Lap around the building THE THANG: Circle of …

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Diamond Saturday

AO: sawmill Q: Betty Crocker PAX: Betty Crocker, Bush, Full Metal Jacket, HighChair, Goodspeed, Rudder (WeaselShaker) FNGs: None COUNT: 6 WARMUP: SSH. MERKS. TTT. LBC THE THANG: 1) mosey to car wash. 11s w acorn squats and donkey kicks 2) steps by rec center. 11s ADA squats and SSH. 3) mosey to field for 7 …

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AO: sawmill Q: Cheesesteak , HighChair PAX: Cheesesteak, Full Metal Jacket, Gepetto, HighChair FNGs: None COUNT: 4 WARMUP: Warmarama THE THANG: Ladder from the bottom of the hill to Oakhusrt entrance. Add 10 reps of new exercise at each mailbox – Merkins – Squats – Flutters – Dry Docks – Lunges – Big Boys – …

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Small group Thursday

AO: sawmill Q: Cottontail , Full Metal Jacket PAX: Full Metal Jacket, Cottontail FNGs: None COUNT: 2 WARMUP: admire FMJ finishing his merkin campaign for the day (clipboarding); mosey to school THE THANG: F3 Deck of cards; mosey back. :alert: ANNOUNCEMENTS :alert: : crazy train continues, donate your canned goods and bankrupt Tom Tom COT: …

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AO: sawmill Q: Cottontail PAX: Cheesesteak, Flapper, Full Metal Jacket, Lemmy, Valdez FNGs: None COUNT: 6 WARMUP: yup THE THANG: mosey to oakhurst stopping at every intersection and hill. Round of merkins, abs and squats at intersections. Repeats on hills. Smallest 4 sets, then 3, then one each lap/set on last two hills to get …

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77 Degrees

AO: sawmill Q: Gepetto PAX: Bush, Valdez, Lemmy FNGs: None COUNT: 4 WARMUP: Its already warm! THE THANG: Loops, out and backs, you name it! There’s something for everyone here at R@W! :alert: ANNOUNCEMENTS :alert: : Crazy Train Continues this week. COT: Yes

Sawmill Pain Game

AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Flapper, Full Metal Jacket, Valdez, Gepetto, HighChair, Cottontail, Goodspeed FNGs: None COUNT: 9 WARMUP: Disclaimer and review of the 5 core principles. Classic Warma-Rama with a Finkle Swing finish. THE THANG: Dusted off the Sawmill Pain Game and dice, and table and cones and marker. With some new …

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Tabata of one

AO: sawmill Q: Flapper PAX: Flapper, Gepetto FNGs: None COUNT: 2 Gepetto ran 6.5 miles while Flapper did: WARMUP: SSH, TTT, WM, IW, HB, LBAC, AP, merkins, flutters, and squats THE THANG: Tabata, 45 sec exercise 20 sec rest, 7 sets, 3 rounds Merkins, Freddies, dry docks, lt dans, burpees, gas pumpers, wall sit Wind …

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