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Lone Man Workout

AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1 mile run – 250 Merks – 1 mile run MARY: Nope ANNOUNCEMENTS: Kiawah Marathon 10 Dec! COT: James 1:12

Olde Dev

AO: Amble Q: Snowflake PAX: BigTime, boris, Nails, Oscar, Snowflake, Fallout (1st F), BunkBed, Betamax, Mud Dawg ( 2nd F) FNGs: None COUNT: 9 WARMUP: Taking forever to cross the street and get started because Betamax arrived late. THE THANG: connect.garmin.com/modern/course/139108890 MARY: ANNOUNCEMENTS: Bootcamp in memory of Pearl Harbor this Wed, 5:15, at Dreher led …

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hills 4 huffy… sans huffy

AO: Ramble Q: Huffy PAX: Love Child, SweetTart, QuickBooks, Tube Socks, Friar Tuck, BabyRuth, Bailiff, Costanza, 8 Mile FNGs: None COUNT: 9 WARMUP: complaining about Huffy’s route THE THANG: www.strava.com/routes/3034646822576171774 ANNOUNCEMENTS: cold brew half, March Charleston 10 year, cottonmouth beerlay June 2023, good luck to the marathoners at Kiawah!!! COT: Latin sexy time

time to see a doctor

AO: Raw Q: Gepetto PAX: Gepetto, Valdez, Betty Crocker, Lemmy, Snowden FNGs: None COUNT: 5 4 mile Oveook loop. good news is we figured out how the new house on the peninsula will access their garage. also heart rates are over rated

No Hope Hill

AO: Valhalla Q: The Beast PAX: Two Gloves, Bayou, The Beast, Swingline, Fenway FNGs: None COUNT: 5 WARMUP: SSH, Little baby arm circles, TTT THE THANG: Up and down No Hope Hill. 10 Burpees at the top of one side, 50 flutters in the middle, and 10 squats at the top of the other. Rinse …

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He made me do it

AO: Sawmill Q: Cottontail PAX: Gepetto, Full Metal Jacket, Goodspeed, Cottontail, Valdez, Flapper, Lemmy, Cheesesteak FNGs: None COUNT: 8 WARMUP: vigorously and thoroughly. THE THANG: part 1 at ball field playground. 4 rounds of: pull-ups, then mosey around track for stops of merkins, abs, legs. Close out with box jumps, dips, leg curls. Part 2 …

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Death by 5K

AO: -Wall Q: Tube Socks PAX: BunkBed, QuickBooks, Love Child, Cauliflower, Hawg, SweetTart, Tube Socks, Snowflake, BabyRuth, Turtle FNGs: None COUNT: 10 WARMUP: Snowflake, Hawg, Turtle, Tubey & QB ran around or to the AO THE THANG: 90 minutes, 1 5K loop, destiny within your grasp MARY: Did know 😉 ANNOUNCEMENTS: CBHM 12/17 and Charleston …

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Baby it’s cold outside

AO: Stumble Q: Snowflake PAX: BunkBed, Prodigal, Teddy, Silver Bullet, Ash, Pondo, Recount, Ziffel, TapeWorm, HolyPoker, Pipeline, Quartermaster, Odyssey, Snowflake FNGs: None COUNT: 14 WARMUP: THE THANG: strava.app.link/RObjwm7Kqvb MARY: ANNOUNCEMENTS: Silent Bob baby to be born very soon!!! COT: Prayers for new babies of Silent Bob and Recount

DribeBy’s Mall Walker Q

AO: Amble Q: DriveBy PAX: Oscar, Nails, Biggie Smalls, DriveBy, Fallout (1st F) FNGs: None COUNT: 5 WARMUP: THE THANG: Those who can’t run walk, but Tclaps to Double and Biggie for running. MARY: ANNOUNCEMENTS: Cold Brew Half Marathon in two weekends. COT: prayers for Ripcord and for Trademark

Sato Run

AO: Scramble Q: Pinkman PAX: Pinkman, Wally, Billy Bob, Sketch, Detour, Chop Shop, Kitty, Gaston, Tarek, McNugget FNGs: None COUNT: 11 Sato Run

Cold but no brew Ramble Friyay

AO: Ramble Q: Churchkey PAX: Bundy, Huffy, Bailiff, CESS, BabyRuth, Cauliflower, Tube Socks, 8 Mile, Winston, Churchkey, Love Child, SweetTart, Turtle, QuickBooks, Costanza, Ronda FNGs: None COUNT: 16 WARMUP: I see Quickbooks THE THANG: www.strava.com/routes/3033479722319469484 MARY: We lost QuickBooks ANNOUNCEMENTS: we found QuickBooks COT:Thankful for QuickBooks

You finished in…

AO: Kudzu Q: Rudder PAX: Full Metal Jacket, Gepetto, Cottontail, Lemmy, Valdez, Rudder, Goodspeed, Snowden FNGs: None COUNT: 8 WARMUP: ruck turned to a run today THE THANG: groups of two’s ran 3-4 miles MARY: ANNOUNCEMENTS: Families Helping Families sheet posted. Shop or send cash!! COT:

Buy me flowers

AO: Kudzu Q: Snowden PAX: Rudder, Valdez, Lemmy, Cottontail, Gepetto, Full Metal Jacket, Goodspeed, Snowden FNGs: None COUNT: 8 WARMUP: I’m done with you, you say I talk like a pirate and you never buy me flowers. THE THANG: run 3 to 4.7 miles MARY: None ANNOUNCEMENTS: You do talk like a pirate and I …

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Muv Miles

AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 5 Minute John Wayne THE THANG: – 60 Minute Interval Run – 5 .4 Miles MARY: – Sauna 15 Minutes ANNOUNCEMENTS: 12/3/22 – Castle Challenge, 6:30am 12/9 – Bayou Down Range – Spartan Half Marathon, Sebring Florida – TRIFECTA 12/17 – Cold Brewery …

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Bulged at the Seams

AO: Sawmill Q: Rudder PAX: Cottontail, Full Metal Jacket, Snowden, Rudder FNGs: None COUNT: 4 WARMUP: My classic warm-arama. Lots of main muscle groups. Including the Finkel Muscles. THE THANG: All those jump ropes wasting away. Put them to use. Stopped at every mailbox on pax right side did exercises (5 to 10 reps) followed …

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Rogue Run and Coffee

AO: Rogue Q: Shocker PAX: Selfie, Cauliflower, Fallout (1st F), Recount, BabyRuth, Bemis, Easy Street, noonan, Jar Jar, Shocker, Snowflake FNGs: None COUNT: 11 ANNOUNCEMENTS: Cold Brew Half

Run, Rudolph, Run

AO: Sandlot Q: Runt PAX: Fenway, Ruby, Bayou, Two Gloves, @blooper FNGs: None COUNT: 6 WARMUP: SSH, TTT, Hillbillies, LBAC THE THANG: Round 1-1:4 ratio Inchworms to mountain climbers Prisoner get ups to jump squats Run Round 2 – 1:4 ratio Burpees to side straddle hope Tuck up to flutter kicks Run Round 3 – …

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Woodshed Don’t Mosey

AO: Woodshed Q: Fallout (1st F) PAX: Silent Bob, Silver Bullet, Pondo, Pipeline, Side Salad, Fallout (1st F), Teddy FNGs: None COUNT: 7 WARMUP: Imperial walkers, head-shoulders-knees-toes, Abe vigodas, and more! THE THANG: Big-boys, American fighters, hammers, flutters merkins, all escalating 10 T-merkins 20 goblet squats 30 rowers 40 overhead press 50 block swings 60 …

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Tundra Tabata

AO: Swampfox Q: Fountainhead PAX: Detour, Sheets, Kitty, Fountainhead FNGs: None COUNT: 4 WARMUP: SSH X 20 Squats X 20 Mercans X 20 Mountain Climbers X 20 LBCs X 20 BBSUs X 20 THE THANG: Lap Around St. Martins Block Tabata – Round 1 Goblet Squats Overhead Press BBSUs Lap Around St. Martins Block Tabata …

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Dealers choice

AO: Hammer Q: Bindi, BooBoo PAX: BooBoo, Bindi, Big worm FNGs: None COUNT: 3 WARMUP: 20 ssh ic 10 Lbac front 10 lbac back 15 imperial walkers 15 Frankenstein 15 through the tunnel THE THANG:  Bindi up first, grab blocks mosey to tennis courts. 1st corner 30 overhead press. Rifle carry to 2nd corner, 30 …

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Singing in the rain. Minus the singing

AO: Bladerunner Q: Valdez PAX: Cottontail, Full Metal Jacket, Gepetto, Lemmy, Rudder, Valdez FNGs: None COUNT: 6 WARMUP: No time. It was raining. And Cottontail and FMJ were already on the course or done THE THANG: Run around and get our shoes wet. MARY: ANNOUNCEMENTS: Don’t run in the rain COT:

Vortex Provisions

AO: Ramble Q: Easy Street PAX: 8 Mile, Bundy, BunkBed, Churchkey, Easy Street, Love Child, Stache, SweetTart FNGs: None COUNT: 8 WARMUP: Route explanation and the usual Ramble shenanigans THE THANG: www.strava.com/routes/3032819194683554460 MARY: ANNOUNCEMENTS: Cold Brew is approaching! The Wall 12/3 hosted by Tubesocks and The Wall 12/10 50K COT: Prayers to be better men …

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Dirty 30

AO: Valhalla Q: Swingline PAX: Swingline, Baconator, Fenway FNGs: None COUNT: 3 WARMUP: x30 SSH x30 Thru the Tunnel x30 Imperial Walkers THE THANG: Took it to the breezeway for relief from the rain; plus better concrete to avoid arse rash x30 Merkins x30 Squats x30 Big Boys Ran the breezeway end to end x30 …

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Wet Wednesday

AO: Stumble Q: Quartermaster PAX: HolyPoker, Ash, TapeWorm, Quartermaster FNGs: None COUNT: 4 WARMUP: Stay in cars as long as possible during the rain. THE THANG: 4 PAX didn’t let the rain keep them from getting 6 miles in. Rain went back and forth between a sprinkle and picking up during the run. Stumblers stopped …

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Cheese Grater

AO: Sawmill Q: Rudder, Full Metal Jacket PAX: Rudder, Full Metal Jacket FNGs: None COUNT: 2 WARMUP: Typical Rudder Warm-arama. All Major Muscle Groups. And some Sargent Muscle Groups THE THANG: confined to the Cheese Grater. YHC took first 10 minutes Suicide-ish exercises. Bear-crawl out 2 parking spaces. Mosey back & 8 over-head (face-scrapers). Rinse …

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Brick City

AO: Sandlot Q: Bayou PAX: Hasbro, Ruby, Fenway, Honey Do, Bayou, Two Gloves FNGs: None COUNT: 6 WARMUP: 20 Power Jacks IC 10 Brick Walkers IC 20 Brick Tunnels 10 LBAC Series THE THANG: Mosey to the HotTub Hill AMARP) 5 Prisoner Getups or Burpees 10 Plyo Merkins/Hydraulic Merkins ALT 15 Breakdancers / Crab Cakes …

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Banjo Q

AO: Woodshed Q: Matt Reynolds PAX: Matt Reynolds, Teddy, Pondo, Jar Jar, Pipeline, Silver Bullet, Minion FNGs: None COUNT: 7 Work was done.

Ramble Week Day 1

AO: Amble Q: Costanza PAX: Nails, Oscar, Costanza FNGs: None COUNT: 3 THE THANG: connect.garmin.com/modern/course/138629083 ANNOUNCEMENTS: Cold Brew coming up Ramble week continues with Huffy on Wednesday. COT: Closed out by Costanza

Monday fun times

AO: Ramble Q: Snowflake PAX: Love Child, Cauliflower, QuickBooks, Bundy, Turtle, Churchkey, SweetTart, Bootleg, Snowflake, 8 Mile, CESS, Tube Socks FNGs: None COUNT: 12 WARMUP: THE THANG: connect.garmin.com/modern/course/138630071 MARY: ANNOUNCEMENTS: March 11 Charleston 10 year, Cold Brew half coming up soon COT:

4 fun

AO: Raw Q: Valdez PAX: Gepetto, Valdez FNGs: None COUNT: 2 WARMUP: THE THANG: 2 miles out and back thru Windermere MARY: ANNOUNCEMENTS: Less than 2 weeks to Kiawah COT:

Thanksgiving Leftovers

AO: Stumble Q: Easy Street PAX: Ash, BabyRuth, Easy Street FNGs: None COUNT: 3 WARMUP: Stretch and route explanation THE THANG: www.strava.com/routes/3032132830703157658 ANNOUNCEMENTS: Cold Brew Half 12/17, The Wall 50K 12/10, TTF 1/7 COT: Prayers to be better men for our families and community.

Thxgiving recovery

AO: Dawnstrike Q: Oscar PAX: Fallout (1st F), Babar, Jar Jar, Snowflake, Oscar FNGs: None COUNT: 5 WARMUP: THE THANG: Each of the 5 PAX brought 12 minutes of pain MARY: ANNOUNCEMENTS: new AO bunker to start up Jan 7 COT:

Shandon Supah Zipah

AO: -Wall Q: BunkBed PAX: BunkBed, QuickBooks, SweetTart, Stache, Turtle, Mud Dawg ( 2nd F), Hawg, Friar Tuck FNGs: None COUNT: 8 WARMUP: THE THANG: Multiple options for multiple PAX. @Stache took on the 8 mi and tacked on a little more for 9 mi, @Turtle @Hawg @Mud_Dawg for 10 mi and @SweetTart @BunkBed @Friar_Tuck …

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Game Day

AO: Down_Range Q: Cottontail PAX: Cottontail FNGs: None COUNT: 1 WARMUP: walked 4min THE THANG: intervals, 4 paces, mosey working up to sprint for 20 min. followed by moving inanimate objects, 6 sets o/h press, tricep ext., flys, curls, shrugs, weighted squats. MARY: 6 sets LBCs, v-ups, flutters, big boys, iron cross. ANNOUNCEMENTS: Go Bucks! …

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