sawmill

Today is Ab Day, Today

AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Full Metal Jacket, Gepetto, Goodspeed, Flapper FNGs: None COUNT: 6 WARMUP: Disclaimer (yep!) 5 Core Principles then Warm-aroma w/out ab exercises. After all, check out the days title!! So Side Stratal Hops, Little Baby Arm Circles, Imperial Walkers, Hillbillies, Don Quijote, Thru the Tunnel, Merkins, Oil Derecks, Finkel …

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Arm Day

AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Full Metal Jacket, Gepetto, Lemmy FNGs: None COUNT: 5 WARMUP: YHC was still at Graceland doing an encore Elvis. (Yep. It’s in the Lexicon) Thanks for leading, FMJ THE THANG: Arm Day at Sawmill. Lots and lots of arm exercises. Most with bricks. And tons of Merkins. Everything …

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Lone Man Workout

AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: A few basic stretches THE THANG: Merkins (Uphill/Downhill sets of 100) 5-10-20-30-20-10-5 x 3 = 300 merkins Shoulder Presses w/Coupon 10 sets of 10 reps = 100 presses ANNOUNCEMENTS: Nope COT:Praying for a co-worker undergoing heart transplant surgery this evening. …

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To Each His Own

AO: sawmill Q: Gepetto PAX: Valdez, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: not today THE THANG: run, walk, or merkins (and block work) ANNONCEMENTS: none COT: prayers to those at the Scandinavian Relay

Bucket ‘n Run!

AO: sawmill Q: Full Metal Jacket PAX: Flapper, Lemmy, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Various Stretches/IWs/HBs/LBACs THE THANG: -Lemmy ran miles and also track workout -Bootcamp: Each PAX grabs coupon and back to Start Point (SP) Each PAX MOTs to the bucket; one pax grabs 🎾 and all pax mot …

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Double 11s in oakhurst

AO: sawmill Q: Flapper PAX: Flapper, Full Metal Jacket, Gepetto, Lemmy, Rudder (WeaselShaker), The Beast FNGs: None COUNT: 6 WARMUP: Mosey to intersection in oakhurst with the following along the way: SSH, IW, HB, LBAC, TTT, WM, copper head merkins, flutters, copper head squats, finkel swings THE THANG: Gepetto walked; Lemmy and Beast ran; FMJ, …

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Run n’ Beatdown

AO: sawmill Q: Full Metal Jacket PAX: Flapper, The Beast, Lemmy, Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Yep! Various stretches and exercises (SSHs, IWs, HBs, Windmills, Mtn Climbers THE THANG: 2 Pax ran miles 2 Pax moseyed to Blythewood Baseball Park 1. 10 pull-ups 2. 15 Decline Merkins 3. 20 Dips 4. 25 …

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