Blythewood Park 126 Boney Rd. Tues/Thurs @ 5:15. Sat@ 6:30. Running Wed 5:15. Monday R@W running group 5:15 Windermere Club. Fri Kudzu ruck 5:00 Food Lion
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak FNGs: None COUNT: 2 DISCLAIMER Once again…no WARMUP: Everything to an 11 count for Veterans Day!! I didn’t remember that until about 3 exercises in! The usual: SSH, little baby arm circles, Don Koti’s, squats, Merkins, flutter kicks, and of course, America’s favorite: Finkel swings! THE THANG: pax …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak FNGs: None COUNT: 2 DISCLAIMER Once again…no WARMUP: Everything to an 11 count for Veterans Day!! I didn’t remember that until about 3 exercises in! The usual: SSH, little baby arm circles, Don Koti’s, squats, Merkins, flutter kicks, and of course, America’s favorite: Finkel swings! THE THANG: pax …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak FNGs: None COUNT: 2 DISCLAIMER Once again…no WARMUP: Everything to an 11 count for Veterans Day!! I didn’t remember that until about 3 exercises in! The usual: SSH, little baby arm circles, Don Koti’s, squats, Merkins, flutter kicks, and of course, America’s favorite: Finkel swings! THE THANG: pax …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak FNGs: None COUNT: 2 DISCLAIMER Once again…no WARMUP: Everything to an 11 count for Veterans Day!! I didn’t remember that until about 3 exercises in! The usual: SSH, little baby arm circles, Don Koti’s, squats, Merkins, flutter kicks, and of course, America’s favorite: Finkel swings! THE THANG: pax …
AO: sawmill Q: Flapper PAX: Cheesesteak, Flapper, Full Metal Jacket FNGs: None COUNT: 3 DISCLAIMER WARMUP: SSH, IW, HB, TTT, WM , LBAC, Cherry Pickers, OHP, Squats, Merkins, Flutters THE THANG: Full Metal Jacket did a private workout while Flapper and Cheesesteak did the following tabata under the building entrance cover 8 exercises, 45 sec …
AO: sawmill Q: Flapper PAX: Cheesesteak, Flapper, Full Metal Jacket FNGs: None COUNT: 3 DISCLAIMER WARMUP: SSH, IW, HB, TTT, WM , LBAC, Cherry Pickers, OHP, Squats, Merkins, Flutters THE THANG: Full Metal Jacket did a private workout while Flapper and Cheesesteak did the following tabata under the building entrance cover 8 exercises, 45 sec …
AO: sawmill Q: Flapper PAX: Cheesesteak, Flapper, Full Metal Jacket FNGs: None COUNT: 3 DISCLAIMER WARMUP: SSH, IW, HB, TTT, WM , LBAC, Cherry Pickers, OHP, Squats, Merkins, Flutters THE THANG: Full Metal Jacket did a private workout while Flapper and Cheesesteak did the following tabata under the building entrance cover 8 exercises, 45 sec …
AO: sawmill Q: Flapper PAX: Cheesesteak, Flapper, Full Metal Jacket FNGs: None COUNT: 3 DISCLAIMER WARMUP: SSH, IW, HB, TTT, WM , LBAC, Cherry Pickers, OHP, Squats, Merkins, Flutters THE THANG: Full Metal Jacket did a private workout while Flapper and Cheesesteak did the following tabata under the building entrance cover 8 exercises, 45 sec …
AO: sawmill Q: Cheesesteak PAX: Full Metal Jacket, Rudder (WeaselShaker), Switch Blade (Phil Orr) FNGs: None COUNT: 4 DISCLAIMER WARMUP: Standard warmarama + Electoral College trivia. THE THANG: Votes cast via coin flip for 7 swing states. For each state, 7 inch worms, 7 pull ups, and one rep for each electoral vote D = …
AO: sawmill Q: Cheesesteak PAX: Full Metal Jacket, Rudder (WeaselShaker), Switch Blade (Phil Orr) FNGs: None COUNT: 4 DISCLAIMER WARMUP: Standard warmarama + Electoral College trivia. THE THANG: Votes cast via coin flip for 7 swing states. For each state, 7 inch worms, 7 pull ups, and one rep for each electoral vote D = …
AO: sawmill Q: Cheesesteak PAX: Full Metal Jacket, Rudder (WeaselShaker), Switch Blade (Phil Orr) FNGs: None COUNT: 4 DISCLAIMER WARMUP: Standard warmarama + Electoral College trivia. THE THANG: Votes cast via coin flip for 7 swing states. For each state, 7 inch worms, 7 pull ups, and one rep for each electoral vote D = …
AO: sawmill Q: Cheesesteak PAX: Full Metal Jacket, Rudder (WeaselShaker), Switch Blade (Phil Orr) FNGs: None COUNT: 4 DISCLAIMER WARMUP: Standard warmarama + Electoral College trivia. THE THANG: Votes cast via coin flip for 7 swing states. For each state, 7 inch worms, 7 pull ups, and one rep for each electoral vote D = …
AO: sawmill Q: Cheesesteak PAX: Full Metal Jacket, Rudder (WeaselShaker), Switch Blade (Phil Orr) FNGs: None COUNT: 4 DISCLAIMER WARMUP: Standard warmarama + Electoral College trivia. THE THANG: Votes cast via coin flip for 7 swing states. For each state, 7 inch worms, 7 pull ups, and one rep for each electoral vote D = …
AO: sawmill Q: Cheesesteak PAX: Full Metal Jacket, Rudder (WeaselShaker), Switch Blade (Phil Orr) FNGs: None COUNT: 4 DISCLAIMER WARMUP: Standard warmarama + Electoral College trivia. THE THANG: Votes cast via coin flip for 7 swing states. For each state, 7 inch worms, 7 pull ups, and one rep for each electoral vote D = …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Cheesesteak, Flapper, HighChair, Full Metal Jacket, Crawdaddy FNGs: 1 Crawdaddy COUNT: 7 DISCLAIMER I forgot WARMUP: Did “Bend” and then the sawmill usual. Finishing of course with America’s Favorite: Finkel swings!! THE THANG: Grabbed coupons and started a Tabata. 40 on, 20 off. Later, Flapper advised me …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Cheesesteak, Flapper, HighChair, Full Metal Jacket, Crawdaddy FNGs: 1 Crawdaddy COUNT: 7 DISCLAIMER I forgot WARMUP: Did “Bend” and then the sawmill usual. Finishing of course with America’s Favorite: Finkel swings!! THE THANG: Grabbed coupons and started a Tabata. 40 on, 20 off. Later, Flapper advised me …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Cheesesteak, Flapper, HighChair, Full Metal Jacket, Crawdaddy FNGs: 1 Crawdaddy COUNT: 7 DISCLAIMER I forgot WARMUP: Did “Bend” and then the sawmill usual. Finishing of course with America’s Favorite: Finkel swings!! THE THANG: Grabbed coupons and started a Tabata. 40 on, 20 off. Later, Flapper advised me …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Cheesesteak, Flapper, HighChair, Full Metal Jacket, Crawdaddy FNGs: 1 Crawdaddy COUNT: 7 DISCLAIMER I forgot WARMUP: Did “Bend” and then the sawmill usual. Finishing of course with America’s Favorite: Finkel swings!! THE THANG: Grabbed coupons and started a Tabata. 40 on, 20 off. Later, Flapper advised me …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Cheesesteak, Flapper, HighChair, Full Metal Jacket, Crawdaddy FNGs: 1 Crawdaddy COUNT: 7 DISCLAIMER I forgot WARMUP: Did “Bend” and then the sawmill usual. Finishing of course with America’s Favorite: Finkel swings!! THE THANG: Grabbed coupons and started a Tabata. 40 on, 20 off. Later, Flapper advised me …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Cheesesteak, Flapper, HighChair, Full Metal Jacket, Crawdaddy FNGs: 1 Crawdaddy COUNT: 7 DISCLAIMER I forgot WARMUP: Did “Bend” and then the sawmill usual. Finishing of course with America’s Favorite: Finkel swings!! THE THANG: Grabbed coupons and started a Tabata. 40 on, 20 off. Later, Flapper advised me …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Cheesesteak, Flapper, HighChair, Full Metal Jacket, Crawdaddy FNGs: 1 Crawdaddy COUNT: 7 DISCLAIMER I forgot WARMUP: Did “Bend” and then the sawmill usual. Finishing of course with America’s Favorite: Finkel swings!! THE THANG: Grabbed coupons and started a Tabata. 40 on, 20 off. Later, Flapper advised me …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Cheesesteak, Valdez FNGs: None COUNT: 6 DISCLAIMER WARMUP: :white_check_mark: THE THANG: block work on field, start at one end, rotating in sets with coupon, down length of field for another exercise without, and back for next set with coupon, and so on, and so …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Cheesesteak, Valdez FNGs: None COUNT: 6 DISCLAIMER WARMUP: :white_check_mark: THE THANG: block work on field, start at one end, rotating in sets with coupon, down length of field for another exercise without, and back for next set with coupon, and so on, and so …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Cheesesteak, Valdez FNGs: None COUNT: 6 DISCLAIMER WARMUP: :white_check_mark: THE THANG: block work on field, start at one end, rotating in sets with coupon, down length of field for another exercise without, and back for next set with coupon, and so on, and so …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Cheesesteak, Valdez FNGs: None COUNT: 6 DISCLAIMER WARMUP: :white_check_mark: THE THANG: block work on field, start at one end, rotating in sets with coupon, down length of field for another exercise without, and back for next set with coupon, and so on, and so …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Cheesesteak, Valdez FNGs: None COUNT: 6 DISCLAIMER WARMUP: :white_check_mark: THE THANG: block work on field, start at one end, rotating in sets with coupon, down length of field for another exercise without, and back for next set with coupon, and so on, and so …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Cheesesteak, Valdez FNGs: None COUNT: 6 DISCLAIMER WARMUP: :white_check_mark: THE THANG: block work on field, start at one end, rotating in sets with coupon, down length of field for another exercise without, and back for next set with coupon, and so on, and so …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Cheesesteak, Valdez FNGs: None COUNT: 6 DISCLAIMER WARMUP: :white_check_mark: THE THANG: block work on field, start at one end, rotating in sets with coupon, down length of field for another exercise without, and back for next set with coupon, and so on, and so …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Cheesesteak, Lemmy, Gepetto FNGs: None COUNT: 5 DISCLAIMER :white_check_mark: WARMUP: :white_check_mark: THE THANG: mosey to ball field. Start each evolution with a burpee at home plate. Adding one burpee every subsequent round. We got in :seven: Approx three infield and four outfield. Infield had three stops at …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Cheesesteak, Lemmy, Gepetto FNGs: None COUNT: 5 DISCLAIMER :white_check_mark: WARMUP: :white_check_mark: THE THANG: mosey to ball field. Start each evolution with a burpee at home plate. Adding one burpee every subsequent round. We got in :seven: Approx three infield and four outfield. Infield had three stops at …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Cheesesteak, Lemmy, Gepetto FNGs: None COUNT: 5 DISCLAIMER :white_check_mark: WARMUP: :white_check_mark: THE THANG: mosey to ball field. Start each evolution with a burpee at home plate. Adding one burpee every subsequent round. We got in :seven: Approx three infield and four outfield. Infield had three stops at …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Cheesesteak, Lemmy, Gepetto FNGs: None COUNT: 5 DISCLAIMER :white_check_mark: WARMUP: :white_check_mark: THE THANG: mosey to ball field. Start each evolution with a burpee at home plate. Adding one burpee every subsequent round. We got in :seven: Approx three infield and four outfield. Infield had three stops at …
AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Cheesesteak, Lemmy, Gepetto FNGs: None COUNT: 5 DISCLAIMER :white_check_mark: WARMUP: :white_check_mark: THE THANG: mosey to ball field. Start each evolution with a burpee at home plate. Adding one burpee every subsequent round. We got in :seven: Approx three infield and four outfield. Infield had three stops at …
AO: sawmill Q: Cheesesteak PAX: HighChair, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER WARMUP: standard warmarama THE THANG: circuit from Oakhurst to BHE to Green Deck. Various stops and exercises. Toe-friendly, hip-unfriendly :alert: ANNOUNCEMENTS :alert: : none COT: :white_check_mark:
AO: sawmill Q: Cheesesteak PAX: HighChair, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER WARMUP: standard warmarama THE THANG: circuit from Oakhurst to BHE to Green Deck. Various stops and exercises. Toe-friendly, hip-unfriendly :alert: ANNOUNCEMENTS :alert: : none COT: :white_check_mark:
AO: sawmill Q: Cheesesteak PAX: HighChair, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER WARMUP: standard warmarama THE THANG: circuit from Oakhurst to BHE to Green Deck. Various stops and exercises. Toe-friendly, hip-unfriendly :alert: ANNOUNCEMENTS :alert: : none COT: :white_check_mark:
AO: sawmill Q: Cheesesteak PAX: HighChair, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER WARMUP: standard warmarama THE THANG: circuit from Oakhurst to BHE to Green Deck. Various stops and exercises. Toe-friendly, hip-unfriendly :alert: ANNOUNCEMENTS :alert: : none COT: :white_check_mark:
AO: sawmill Q: Cheesesteak PAX: HighChair, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER WARMUP: standard warmarama THE THANG: circuit from Oakhurst to BHE to Green Deck. Various stops and exercises. Toe-friendly, hip-unfriendly :alert: ANNOUNCEMENTS :alert: : none COT: :white_check_mark:
AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Gepetto, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER: shoulda’ WARMUP: Did Bend rotation then the usual: SSH, Little Baby’s, Butter Churners, Don Quixote, Flutters, Ray Charles, Hello Dollies, Merkins and of course, the George Clooney endorsed, Finkel Swings!!!! THE THANG: The Green Deck is OPEN FOR BEATDOWNS. …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Gepetto, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER: shoulda’ WARMUP: Did Bend rotation then the usual: SSH, Little Baby’s, Butter Churners, Don Quixote, Flutters, Ray Charles, Hello Dollies, Merkins and of course, the George Clooney endorsed, Finkel Swings!!!! THE THANG: The Green Deck is OPEN FOR BEATDOWNS. …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Gepetto, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER: shoulda’ WARMUP: Did Bend rotation then the usual: SSH, Little Baby’s, Butter Churners, Don Quixote, Flutters, Ray Charles, Hello Dollies, Merkins and of course, the George Clooney endorsed, Finkel Swings!!!! THE THANG: The Green Deck is OPEN FOR BEATDOWNS. …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Gepetto, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER: shoulda’ WARMUP: Did Bend rotation then the usual: SSH, Little Baby’s, Butter Churners, Don Quixote, Flutters, Ray Charles, Hello Dollies, Merkins and of course, the George Clooney endorsed, Finkel Swings!!!! THE THANG: The Green Deck is OPEN FOR BEATDOWNS. …
AO: sawmill Q: Flapper PAX: Full Metal Jacket, Switch Blade (Phil Orr), Flapper FNGs: None COUNT: 3 DISCLAIMER WARMUP: Full Metal Jacket did a pro care workout while rest of pax did: Mosey to oakhurst. SSH, 1 burpee, IW HB, 2 burpees, TTT WM LBAC, 3 burpees, squats merkins flutters Freddies, 4 burpees THE THANG: …
AO: sawmill Q: Flapper PAX: Full Metal Jacket, Switch Blade (Phil Orr), Flapper FNGs: None COUNT: 3 DISCLAIMER WARMUP: Full Metal Jacket did a pro care workout while rest of pax did: Mosey to oakhurst. SSH, 1 burpee, IW HB, 2 burpees, TTT WM LBAC, 3 burpees, squats merkins flutters Freddies, 4 burpees THE THANG: …
AO: sawmill Q: Rudder (WeaselShaker) , Snowden (Weasel Supporter), Flapper PAX: Bush, Full Metal Jacket FNGs: None COUNT: 5 DISCLAIMER Dang it. Forgot. WARMUP: Rudders Classic Warma-Rama! I threw in some “7” reps instead of 10, as a little treat. THE THANG: 3 man dealer’s choice. Snowden lured us to the playground and the Snack …
AO: sawmill Q: Full Metal Jacket , Flapper PAX: Bush, Flapper, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER WARMUP: Usual(SSHs, LBACs, IWs, Hillbillies, Squats, Merkins THE THANG: Up the Hill 5-Burpees 10-Squats (9-count) 15-Mtn Climbers (4-count) 20-H2Hs 25-Lunges Run lap around parking lot 30-Flutters (4-count) 35-Plank Jacks (4-count) 40-Carolina Dry Docks 45-SSHs …
AO: sawmill Q: Betty Crocker PAX: Betty Crocker, Full Metal Jacket, Gepetto, HighChair, Valdez, Lemmy FNGs: None COUNT: 6 DISCLAIMER – mid WARMUP: yes. Stretch / walk THE THANG: ran miles & merkins :alert: ANNOUNCEMENTS :alert: : Scandinavian relay, Tunnel to Towers, and lighthouse for life. COT: Hichair daughter giving birth any minute! USC move …
AO: sawmill Q: Cottontail PAX: Cheesesteak, Full Metal Jacket, Lemmy FNGs: None COUNT: 4 DISCLAIMER WARMUP: usual, SSH, LBAC, IW, hillbillies, cherry pickers, copperhead squats, windmills, mosey THE THANG: Thursday goodness, enough coupons everyone gets their own. Rotate exercises with CMU while one pax hustles down field and back, rinse and repeat, working in Merkins …
AO: sawmill Q: Cottontail PAX: Cheesesteak, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER WARMUP: mosey to playground, SSH, LBAC, IW, copperhead squats, hillbillies, overhead press, windmill, cherry pickers. THE THANG: goal=504 merkins, sprinkle in other things. Sets of 25, 325 done. Rotate between close hands, wide arm, dry docks, inclines, etc. 8/16, …
AO: sawmill Q: HighChair , Goodspeed PAX: HighChair, Goodspeed FNGs: None COUNT: 2 DISCLAIMER WARMUP: SSH, IW, HB, TTT, DQ, MC, and merkins THE THANG:Explore the sights of Oakhurst. Stop at each driveway on the left to inspect for water damage. 20 reps of merkins, Lunges, Squats, Flutters and a few more with exercises every …
AO: sawmill Q: Cheesesteak PAX: Flapper, Full Metal Jacket, Rudder (WeaselShaker) FNGs: None COUNT: 4 DISCLAIMER WARMUP: Squad mosey to the snacc shacc, basic warmarama. THE THANG: Ring-around-the-benches up and down the ladder of pain: 10 step-ups, mid 20 dips, sus 30 incline/declines, delulu 40 squats, ate that 50 lbcs, gucci Yeeted back to the …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Bush, Cheesesteak, Full Metal Jacket FNGs: None COUNT: 5 DISCLAIMER Yes we did it. Also encouraged modifying UP! WARMUP: A classic warma-rama. In the rain!!! That’s right. Sawmill likes the suffering!! Bring on the SUCK!! THE THANG: Mosey to the Snack Shack (where was Flapper?!?). YHC used …
AO: sawmill Q: Cottontail PAX: Rudder (WeaselShaker), Valdez, Cheesesteak, HighChair, Flapper, Gepetto FNGs: None COUNT: 7 DISCLAIMER WARMUP: mosey to fire station, SSH, LBAC, IW, hillbillies, copperhead squats, cherry pickers, o/h air press, windmills, finkle swings, mosey to DOKO THE THANG: est. 1790 as “Revenue Maritime” by Alexander Hamilton 234 yr ago: 8 stops around …
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 DISCLAIMER WARMUP: Nope THE THANG: Laid out cones for Suicide/11s and wouldn’t u know – not a single Sawmill Pax showed up! NOT ONE!!! One pax did 400 Merkins and 100 Squats :alert: ANNOUNCEMENTS :alert: : Trusting my Brothers got a …
AO: sawmill Q: Flapper , Snowden (Weasel Supporter) PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Valdez FNGs: None COUNT: 5 DISCLAIMER WARMUP: Snowden (Weasel Supporter) led us in a rousing warmup with various moves THE THANG: Full Metal Jacket did a solo workout at anytime fitness while the rest of the pax moseyed to the …
AO: sawmill Q: Rudder (WeaselShaker) PAX: HighChair, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 4 DISCLAIMER WARMUP: if you were an absolute bad-ass, your warm-arama was a six mile run. Highchair & FMJ did exercises. Betty Crocker did some too. THE THANG: The world’s largest 4 Corner in the world. Each Pax chose an …
AO: sawmill Q: Full Metal Jacket PAX: Flapper, Snowden (Weasel Supporter), Full Metal Jacket FNGs: None COUNT: 3 DISCLAIMER WARMUP: Stretches and typical exercises (SSHs-IWs-Hbs-9-ct Squats-Plank Jacks) THE THANG: -5 Burpees -10 9-ct Squats -Run lap around Rec Ctr -15 Mtn Climbers (4-ct) -20 Heels to Heaven -Run lap around Rec Ctr (side step squats …
AO: sawmill Q: Gepetto , Bush, Full Metal Jacket, Cottontail PAX: Gepetto, Bush, Full Metal Jacket, Cottontail FNGs: None COUNT: 4 Another great night of running at the Guardians of the Night 5k! If was great seeing/meeting everyone’s family. Great job out there Sawmill and congrats to Bush on his 5k PR!
AO: sawmill Q: Full Metal Jacket PAX: Cheesesteak, Flapper, Rudder (WeaselShaker), Snowden (Weasel Supporter), Full Metal Jacket FNGs: None COUNT: 5 DISCLAIMER WARMUP: Believe it or not – Yep! Stretches + exercises THE THANG: -Mosey to Blythewood Baseball Fields/each Pax go to a table: 20 Step-ups/20 Bavarian Squats/20 Dips/Mosey to Utility Bldg and back/Rinse and …
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 …
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 …
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 …
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 – …
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: …
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 …
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
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 …
AO: sawmill Q: Goodspeed PAX: Cheesesteak, Rudder (WeaselShaker), Gepetto, Bush, Flapper, Fallout, BunkBed, Snowden (Weasel Supporter) FNGs: None COUNT: 9 WARMUP: Mosey to the School SSH, LBAC, Cherry Pickers, Air Press, Windmills, TTT, Finkle Swings THE THANG:Bear crawl up 3 parking stalls Merkins increasing each line, crab walk back 2 Squats increasing each line. Head …
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 …
AO: sawmill Q: Cottontail PAX: Rudder (WeaselShaker), Full Metal Jacket, Cheesesteak, Bush FNGs: None COUNT: 5 WARMUP: Disclaimer, 20x SSH, 10x ea. IWs, LBACs, copperhead squats, hillbillies, mosey. THE THANG: (1) post 4 corners of rec center, tennis courts, and parking lot for total of 10 stops, 25 merkins each (24 on last stop) for …
AO: sawmill Q: Full Metal Jacket , Flapper PAX: Gepetto, Cheesesteak, Lemmy, Flapper, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Yep! SSHs, LBACs, TTTs, Merkins, IWs, Hillbillies THE THANG: Deck o’Cards: each Pax dealt three cards/one pax at a time-do what it says on each of the three cards-then run a lap around the …
AO: sawmill Q: Full Metal Jacket PAX: Bush, Gepetto, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: No Sir! THE THANG: Gepetto ran a “half”, Bush set a 10K PR and FMJ kept pushin’ towards yearly Merkin goal. :alert: ANNOUNCEMENTS :alert: : Nope COT: Prayed for all F3 Families
AO: sawmill Q: Betty Crocker PAX: Bush, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: Various THE THANG: Parrner w plate while other ab. Sets of 25 to complete 100. 1) chest press / flutters. 2) OHP / squat 3) BO row / lunge 4) tricep ext/ gas pumpers. Then finished with trip …
AO: sawmill Q: Bush PAX: Gepetto, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: LBAC’s, Imperial walkers, Hillbillies, Side straddle hops, thru the tunnel. THE THANG: mossey over to the baseball parking lot. Performed bear crawl and lunge walk in the parking lot. Moved to loop. Performed a mix of excises and each corner of …
AO: sawmill Q: Goodspeed , Cheesesteak, HighChair PAX: HighChair, Cheesesteak, Gepetto FNGs: None COUNT: 4 WARMUP: Cheesesteak led us in all the traditional WARMUP activities. THE THANG: HighChair took us to the field for suicides. (We can’t call them that anymore) 25/50/75/100 mountain climbers on the out stop 80/60/40/20 Squats Then we went to the …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Betty Crocker, Bush, Flapper, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Rudder Classic Warma-Rama. THE THANG:A pax (Flapper) threw a blinky light about 30 feet. (I hope that not as far as he could), assigned a combination of weight plates, and carried them to the light and back …
AO: sawmill Q: Bush PAX: Rudder (WeaselShaker), Flapper, Gepetto FNGs: None COUNT: 4 WARMUP: LBAC’s, Imperial walkers, hillbillies, side straddle hop THE THANG: Ladder style count, start at one rep of Merkin, squat, and big boy, followed by a lap around tennis court. Repeat all the way to 10 and back down. Finish with Mary. …
AO: sawmill Q: Cottontail PAX: Goodspeed, Betty Crocker, Flapper, HighChair, Bush FNGs: None COUNT: 6 WARMUP: SSH, IW, Hillbillies, copperhead squats, LBACs THE THANG: it’s a Murph. Nuff said. Close out with round o’Mary. :alert: ANNOUNCEMENTS :alert: : Guardians of the Night 5k 7/20. Tunnel 2 Towers 5k 9/13 COT: Meaning of Memorial Day, Honor …
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Uhhhh, nope! THE THANG: -Mosey to BHES -Merkins: 20-20-20-20-20- x 8 = 800 -Mosey back to AO :alert: ANNOUNCEMENTS :alert: : Nope COT: Psalm 121:1-2
AO: sawmill Q: Cottontail PAX: Flapper, HighChair, Betty Crocker, Valdez, Gepetto FNGs: None COUNT: 6 WARMUP: SSH, IW, Hillbillies, LBAC, copperhead squats, mosey to IGA. THE THANG: Tabata 45sec work/15sec and rotate. Three rounds, 8 stations. -choppin wood -tire flips -block burners -pistons -kettle swings -bent over rows -curls -overhead press Lap around IGA between …
Covid revival with blocks and tires, =?utf-8?q??= 🙏 Mary BethRead More »
AO: sawmill Q: Valdez PAX: Cottontail, Full Metal Jacket, Bush, Gepetto, Flapper FNGs: None COUNT: 6 WARMUP: Listen to the rain, hit snooze and then get out of bed anyway. Mosey to school. SSH, Imperial Walkers, LBACs, TTT, Squats, Merkins THE THANG: Partner up and take advantage of the awnings (which weren’t needed because the …
AO: sawmill Q: Goodspeed , Flapper PAX: Flapper, Gepetto, Valdez FNGs: None COUNT: 4 WARMUP: LBAC, TTT, IW, HB, WM, SSH THE THANG: Mosey to the shelter by the baseball fields. 15 – 20 – 25 reps Dips Box Stepups Merkins Big Boys Calf Raises 1 min wall sit Mosey around the track. Rinse and …
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Light stretches THE THANG: Merkins(tel:5-10-20-30-20-10-5 x 4 = 400)/Squats 10 x 10 sets =100) :alert: ANNOUNCEMENTS :alert: : Nope COT: Prayed for all F3 Families for the grace of God to be upon them.
AO: sawmill Q: Full Metal Jacket PAX: Gepetto, Full Metal Jacket FNGs: None COUNT: 2 WARMUP: Nope THE THANG: Gepetto ran and tagged a deer; his legend grows. FMJ did 300 Merkins + 100 Squats :alert: ANNOUNCEMENTS :alert: : Nope COT: Galatians 2:20
AO: sawmill Q: Cottontail PAX: Bush, Full Metal Jacket, Flapper FNGs: None COUNT: 4 WARMUP: mosey, SSH, LBAC, copperhead squats, IWs, hillbillies, mosey to ball fields. THE THANG: (1) down and backs parking lot of forward lunge walks, side lunge, Lt Dans, karaoke, side-shuffles, Komodo dragons; (2) 3 laps around playground with 3 stops each, …
AO: sawmill Q: Snowden (Weasel Supporter) PAX: Rudder (WeaselShaker), Gepetto, Bush, Full Metal Jacket, Lemmy, Snowden (Weasel Supporter) FNGs: None COUNT: 6 WARMUP: Run if you’re gepetto. LBAC fw/bw x 14 Overhead claps x 14 SSH x 14 Abe Vigoda x 7 TTT x 14 Imperialist Walkers x 14 hillbillies x 14 not necessarily in …
AO: sawmill Q: Bush PAX: Rudder (WeaselShaker), Gepetto, Goodspeed, Full Metal Jacket, 0 FNGs: 1 0 COUNT: 5 WARMUP: LBAC’s, Thru the tunnel, imperial walkers, hill billys, Merkins THE THANG: Rudder and Gepetto ran many miles, there was confusion on how many miles they were going to do but maybe that’s how Gepetto runs forever?! …
AO: sawmill Q: Snowden (Weasel Supporter) PAX: Snowden (Weasel Supporter), Lemmy, Cheesesteak, The Beast, Gepetto, Rudder (WeaselShaker), Full Metal Jacket, Snowflake FNGs: None COUNT: 8 WARMUP: unnecessary THE THANG: run your planned run. Lemmy cheesesteak and the beast did hill repeats. gepetto did his thing. Jim and Karl ran the cobblestone loop. Rudder did his …
AO: sawmill Q: Full Metal Jacket PAX: Flapper, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 3 WARMUP: Stretches/SSHs/LBACs-Air Press/Seal Claps/IWs-Hillbillies/9-count Squats THE THANG: -Pax do a brisk John Wayne (1 pax carrying coupon) to Blythewood Baseball Fields, rotating the coupon approx every 50 yds -1 Pax does 50 Chest Presses with coupon – other …
AO: sawmill Q: Full Metal Jacket PAX: Rudder (WeaselShaker), Shuttlecock, Lemmy, Full Metal Jacket, Bush, Gepetto, Cheesesteak FNGs: None COUNT: 7 WARMUP: Yep! -Stretches/LBACs/IWs/Hillbillies/9-Count Squats/Mtn Climbers THE THANG: Mosey from parking lot to athletic fields with bucket full of 10 :tennis: with exercises/reps written on each :tennis:. -Each pax throws at least 1 :tennis: into …
AO: sawmill Q: Full Metal Jacket PAX: Gepetto, Snowden (Weasel Supporter), Bush, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 5 WARMUP:Stretches THE THANG: 3 Pax ran 8 miles due to Gepetto being back in the game! 2 Pax did Bucket o’Pain -Pick a :tennis: and do what it says on the ball; complaining expected …
AO: sawmill Q: Snowden (Weasel Supporter) PAX: Bush, Lemmy, Rudder (WeaselShaker), Full Metal Jacket, Gepetto, Betty Crocker, Snowden (Weasel Supporter) FNGs: None COUNT: 7 WARMUP: SSH, TTT, Don Quick Oats, IW, Hillbilly, LBAC, 8 count body builders THE THANG: indigenous run with football. leader runs and tosses football backward overhead to next gentleman. next gentleman …
AO: sawmill Q: Rudder (WeaselShaker) , Bush, Gepetto, Full Metal Jacket, Valdez PAX: Rudder (WeaselShaker) FNGs: None COUNT: 5 WARMUP: classic exercises. Side, straddlehops, Imperial, Walkers, squats, through the tunnel, windmill, stuff on your six, and, of course… Finkle swings! THE THANG: Each pax drew 4 exercise cards from the sack of pain. They got …
AO: sawmill Q: Betty Crocker PAX: Betty Crocker, Bush, Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Valdez FNGs: None COUNT: 7 WARMUP: TTT. SSH. More stuff THE THANG: Indian lunge walk to ball park. 60 seconds on each curb. Various planks, squats, worms, etc. mosey to car wash for more 60 seconds of greatness. Finished up …