Block Party @ FALLOUT’s
AO: dawnstrike Q: Hawg PAX: Quaker, Silent Bob, Lobstah, Oscar, Misfire, Snowflake FNGs: None COUNT: 7 WARMUP: SSH IC TTT IC LBAC 15 OYO Forward & Reverse BAC 15 OYO Forward & Reverse 20 merkins OYO THE THANG: Mosey to get blocks Circle up on grassy knoll in front near Millwood stop 1 20 leg …
Musical Burpee Funhouse
AO: dawnstrike Q: Fallout PAX: Snowflake, Quaker, Lobstah, Fallout, Jar Jar, Oscar, BunkBed FNGs: None COUNT: 7 WARMUP: Random music playlist going whole time, if pax wants to change song, must do a burpee, can only change once during each exercise Logos loop 25 merkins, 25 squats, each stop, then : Hip thrust, 20 Bird …
Flaking on the Slackblast
AO: dawnstrike Q: Snowflake PAX: Betamax, Fallout, Lobstah, Oscar, Quaker, Snowflake, Phlegm FNGs: None COUNT: 7 WARMUP: Some ran THE THANG: Flake? ANNOUNCEMENTS: ? COT: Something important just couldn’t remember on Monday
Dry Blocks and Backblasts
AO: dawnstrike Q: Quaker PAX: Oscar, Jar Jar, SweetTart FNGs: None COUNT: 4 WARMUP: SSH, TTT, Imperial Squat Walkers, Squat Hillbillies, LBACs Forward and Reverse THE THANG: Mosey to the side of the school and grab blocks: 4ish Rounds for 1 minute each set Chest Press with Block Lunge with or w/o Block Row with …
Flexin at DawnStrike
AO: dawnstrike Q: Fallout PAX: Oscar, Snowflake, Misfire, Fallout FNGs: None COUNT: 4 WARMUP: THE THANG: Warmup SSH, 30 Imperial Walkers, 25 Merkins, 20 Squats, 15 Big boys, 10 Burpees, 5 Mosey to Amherst and Devine 6 burpees Mosey to Capital and Devine 7 burpees Mosey to capitol and blossom 8 burpees Loop around capital …
Plagues and Storms Bootcamp with Phlegm
AO: dawnstrike Q: Phlegm PAX: Quaker, Snowflake, Silent Bob, Lobstah, Oscar FNGs: None COUNT: 6 WARMUP: SSH IC x 30, IMP Walkers IC x 20, Squats IC x 20, Windmills IC x 20, Through the Tunnel IC x 20, Cossack squats IC x 20, Monkey Humpers IC x 20, Hip Thrusters IC x 20. THE …
AOQ handoff day: Enter Quaker!
AO: dawnstrike Q: Snowflake PAX: Quaker, DriveBy, Prodigal, Costanza, Oscar, Betamax, Babar, Bindi, Poutine, Fallout, BunkBed, Silent Bob, Jar Jar, Snowflake, CESS, Lobstah, Phlegm, SweetTart FNGs: None COUNT: 18 THE THANG: Was a great morning! Cannot capture in a digital receipt. Love all you guys! ANNOUNCEMENTS: Quaker is the new AOQ of Dawnstrike!!! The Bunker …
Exercise Position Begin Right Meow
AO: dawnstrike Q: Lobstah PAX: Betamax, Jar Jar, Oscar, Phlegm, Quaker, Silent Bob, Snowflake, Lobstah FNGs: None COUNT: 8 at some points WARMUP: Side Straddle hop 30 Imperial walker 20 Through the tunnel 15 Arm circles 20 Backward 20 Overhead 20 Seal clap 20 THE THANG: Mozie to brick yard Brick lift side and front …
Super Bob’s Silent Bowl
AO: dawnstrike Q: Silent Bob PAX: Fallout, Oscar, Lobstah, Snowflake, Quaker, Silent Bob FNGs: None COUNT: 6 WARMUP: 10k at 0450 Pregame – Side Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles – Calf Raises x58 – Merkins x58 Kickoff – Mosey to the football “field” because the actual football field was …
Flex those hips for Basecamp, y’all…..
AO: dawnstrike Q: Phlegm PAX: Lobstah, Oscar, Quaker, Fallout, Misfire, Babar, Poutine, Betamax, Snowflake, Mad Dog (downrange from Charlotte area) FNGs: None COUNT: 11 WARMUP: SSH IC x 30, Imperial Walkers IC x 20, Windmills IC x 20, Through The Tunnel IC x 20, Merkins IC x 10. High knees, Buttkicks, Open and Close the …
Magnificent 7
AO: dawnstrike Q: Bindi PAX: Babar, Fallout, Oscar, Quaker, Snowflake, Phlegm FNGs: None COUNT: 7 WARMUP: 30 ssh ic, 25 imperial walkers, 20 Frankenstein, 15 through the tunnel, 10 slow fast squat, 5 slow fast merkins. Sitting toe touch, groin stretch, lower back stretch THE THANG: mosey to blocks, 3 rounds ic, curls for the …
DawnStrike Burpee Math
AO: dawnstrike Q: Fallout PAX: Quaker, Lobstah, Snowflake, Phlegm, Oscar, Silent Bob, Fallout FNGs: None COUNT: 7 WARMUP: SSH, IC, 20 42 burpees divided by # of pax (so 6) (repeat each time) LBAC, IC, 20 Burpee repeat Down dog to bird dogs to up dogs Burpee repeat Imperial walkers, IC, 20 Burpee repeat THE …
Hammer Time
AO: dawnstrike Q: Lobstah PAX: Fallout, Oscar, Quaker, Snowflake, SweetTart, Misfire, Poutine, Lobstah FNGs: None COUNT: 8 WARMUP: Get Low THE THANG: Rotating block work exercises with song changes. Hammer time and don’t stop till you get enough burpees ANNOUNCEMENTS: Tom Tom and Dam to Dam COT: Lindsay, DFGs mom, and Gavin
Burpees in the rain
AO: dawnstrike Q: Snowflake PAX: Quaker, Betamax, Lobstah, Oscar, Fallout, Snowflake FNGs: None COUNT: 6 WARMUP: get hug from Betamax THE THANG: staying mostly dry under the awning after getting blocks, doing enough burpees for fallout to reach his quota. Coffeeteria on site. ANNOUNCEMENTS: check slack COT: prayers for DFG’s mom and praises for Bunkbed’s …
Santa and Reindeer Pre-Christmas Workout
AO: dawnstrike Q: Quaker PAX: Fallout, Lobstah, BunkBed FNGs: None COUNT: 4 WARMUP: Stridelite for 4 miles with Lobstah and Bunkbed, SSH, TTT, Calf Stretch, Quad Stretch, Arm Circles, RTR, Reverse Arm Circles, Mosey to grab blocks and return to front of Dreher THE THANG: Santa has to get fit for Christmas Eve, so we …
Dealers Choice…No One Else’s
AO: dawnstrike Q: Betamax , Betamax, Jar Jar, Lobstah, Oscar PAX: Betamax, Jar Jar, Lobstah, Oscar FNGs: None COUNT: 4 WARMUP: Beta THE THANG: Lap around school to the blocks. Lobstah 15 x Curls 15 x Overhead 15 x Squats Wall squats with block 30 x chest press Another round Jar Jar Mozey with blocks …
Football Field Fun
AO: dawnstrike Q: Huffy PAX: Oscar, Phlegm, Fallout, Snowflake, Lobstah, Betamax, Quaker FNGs: None COUNT: 8 WARMUP: 50 ssh and some stuff with the blocks THE THANG: Mosey to the football field and check the locks. Try not to get a trespassing arrest. 5 – Burpees 10 – Squats 15 – Imperial Walkers 20 – …
Trip to Five Points
AO: dawnstrike Q: Big Worm PAX: Poutine, Oscar, Spot, Snowflake FNGs: None COUNT: 5 WARMUP: frankensteins, active arm stretching, SSH, merkins, burpees, ab work, squats THE THANG: pax mosey from the Devine and Ott intersection all the way to the old Harper’s parking lot. Then up the side street to the bottom of Lee street. …
DawnStrike at Spur
AO: dawnstrike Q: Fallout PAX: BunkBed, Fallout, Lobstah, Oscar, Betamax, Snowflake, Tinactin (F3 Naperville, IL), Spot FNGs: None COUNT: 8 WARMUP: Discuss hootenanny SSH, IC, 40 LBAC, 35 Hand release merkins, 30 Imp walk, IC, 25 Bottom squats, 20 Thru the tunnel, 15 Worlds greatest stretch, 10 Swimming stretch, 10 THE THANG: 5 burpees, Run …
Crackpipes, Strippers and a lack of a Hot Dark Roast
AO: DawnStrike FNGs: None COUNT: 9 STRIDELITE: www.strava.com/activities/10239470856 Kinda looks like a crack pipe according to @Quaker. WARMUP: www.strava.com/activities/10239046856 @Oscar made a dad joke YHC didn’t hear. Mosey to the side parking lot. Help YHC set up the location of the weights and figure out what we’re doing. THE THANG: TABATA -> 45 secs work …
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A drizzly Saturday
AO: dawnstrike Q: Snowflake PAX: Quaker, Babar, Jar Jar, Oscar, Betamax, Snowflake FNGs: None COUNT: 6 WARMUP: misc under awning THE THANG: mosey around with bricks, hang out for a bit in a dry place, visit Fallout’s house, leave bricks…finish with stretching back under the awning. Snap fingers at Scorepilers. ANNOUNCEMENTS: Thanksgiving day Q. COT: …
Go Birds and Trivia!
AO: dawnstrike Q: Quaker PAX: Snowflake, Poutine, Oscar, Hawg, Quaker, Lobstah, Betamax FNGs: None COUNT: 7 WARMUP: TTH, SSH, Arm Circles and Reverse Arm Circles, Overhead Claps, RTR, Calf Stretch, Standing Quad Stretch THE THANG: Grab Bricks and run up Adger to Adger Hill, stop at random spots for Eagles trivia since there is a …
Halloween Movies with Phlegm
AO: dawnstrike Q: Phlegm PAX: Oscar, Betamax, Poutine, Snowflake, SweetTart, Fallout FNGs: None COUNT: 7 WARMUP: SSH x 20, Imperial Walker x 20, Hillbillies x 20, Through the Tunnel x 10. Open the gate walk, Close the gate Walk, Frankenstein walk, High knees. Mosey to block depot. THE THANG: Halloween movie references. Blockees x 9, …
Meandering-Strike
AO: dawnstrike Q: Fallout PAX: Snowflake, Quaker, Oscar, Lobstah, Fallout FNGs: None COUNT: 5 WARMUP: SSH, 30 – merkins, 25 – thru tunnel, 15 Merkins, 25 – oil derricks, 10 – merkins, 25 Worlds greatest stretch, 6 each side Merkins, 25 THE THANG: Logos Loop, exercises each corner: Open/close the gate 10 burpees LBAC , …
Anniversary Pre-Ruck
AO: dawnstrike Q: Fallout (1st F) PAX: Snowflake, Quaker, BunkBed, Billy Bob, Fallout (1st F), Rudder, Betamax, Ash, Backstop, DeadStick, VHS FNGs: None COUNT: 11 WARMUP: Work with BunkBed and Billy Bob to get the coupons ready, move to Statehouse THE THANG: Take off to coupons, pick them up, decide against them, pick up slosh …
Oscar and Fallout Variety Hour
AO: dawnstrike Q: Fallout (1st F) , Oscar PAX: BunkBed, Hawg, Fallout (1st F), Quaker, Oscar FNGs: None COUNT: 5 WARMUP: Hawg made Quaker run 5 miles Oscar yoga and work THE THANG: Ran to the park 2rds: 5 pull-ups, 10 incline, 10 decline, 15 dips, 20 squats, 25 Spot LBCs Ran back to Dreher …
Boobs and Bellies
AO: dawnstrike Q: Misfire PAX: Fallout (1st F), Snowflake FNGs: None COUNT: 3 WARMUP: some stretching and various movements THE THANG: Mosey to get bricks and blocks for Tabata Time Tabata format – 20 secs on, 10 secs rest, 8 rounds – curl press with bricks – LBCs – bench press with blocks LAP around …
DawnStrike Goes to Disney
AO: dawnstrike Q: Quaker PAX: Snowflake, Poutine, Fallout (1st F), Oscar, BunkBed, Quaker, Lobstah, Misfire FNGs: None COUNT: 8 WARMUP: SL 30# Ruck at 0510 with Snowflake, Lobstah, Fallout, and YHC Start with the standard 10 Burpee warmup, then get into some new stuff SSH, TTH, and Arm Circles THE THANG: Mosey to Daly with …
Pain by bricks
AO: dawnstrike Q: Snowflake PAX: Jar Jar, Poutine, Fallout (1st F), Lobstah, Betamax, Love Bug, Oscar, Quaker, BunkBed, Snowflake FNGs: None COUNT: 10 WARMUP: Quaker made some of us run 4 miles THE THANG: elevensies with fancy bricks, various exercises. Mosey around Dreher ANNOUNCEMENTS: see slack COT: prayers for dear friend of Betamax in hospital …
DwanStrike Rockin Out
AO: dawnstrike Q: Fallout (1st F) PAX: Bindi, BunkBed, Snowflake, Oscar, Fallout (1st F), Love Bug, Lobstah, Quaker, Tommy Boy FNGs: None COUNT: 9 WARMUP: SSH, IC, 30 Imp Walkers, IC, 25 Burpees, 20 Squats, 15 Oil derricks, 10 THE THANG: Mosey to Adger 25 merkins, 25 squats Mosey to Deveraux 25 merkins, 25 squats …
IPC Week 0 with the DawnStrike Collaborative Playlist
AO: dawnstrike Q: BunkBed PAX: Snowflake, Betamax, Oscar, Misfire, Jar Jar, Fallout (1st F), Lobstah, Babar FNGs: None COUNT: 9 WARMUP: Whatever was going on in the parking lot before YHC got there. THE THANG: YHC successfully fooled the PAX into thinking today was going to be a fun workout and instead unleashed the hurt …
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Iron Punks
AO: dawnstrike Q: Lobstah PAX: Babar, Betamax, Fallout (1st F), Oscar, Quaker, Snowflake, Lobstah, VHS FNGs: None COUNT: 8 WARMUP: SSH, 34, IC; T3, 20, IC; Imperial Walkers, 25, IC; Abe Vagota, 15, IC; LBAC, 15, IC (forward, reverse, overhead) Mosey to get blocks, bring back to bus parking lot THE THANG: 3 rounds: 20 …
Eetsa Mario!
AO: dawnstrike Q: Jar Jar PAX: Fallout (1st F), Betamax, Oscar, Snowflake, BunkBed, Bindi, Misfire, Quaker, VHS, Tommyboy FNGs: None COUNT: 11 disclaimer WARMUP: Usuals THE THANG: Mosey to Fallouts, various pain enroute and back. 10 stations 45s each, rinse and repeat. lots of breaks for Mary and Plankwork. Return ANNOUNCEMENTS: Lots COT: BOM. Prayers …
Go Birds!
AO: dawnstrike Q: Quaker PAX: Snowflake, Misfire, Fallout (1st F), Lobstah, Quaker FNGs: None COUNT: 5 WARMUP: SSH, TTH, Quad Stretch, Calf Stretch, Hamstring Stretch, Arm Circles, 10 Burpees THE THANG: Grab Bricks and run up Adger to Adger Hill, stop at each intersection for 15 Curls, 15 Overhead Extensions, 15 Merkins (Audible to 5 …
👑1/3
AO: dawnstrike Q: Oscar , Fallout (1st F) PAX: Rudder, Quaker, Ronda, Hawg, BunkBed, Fallout (1st F), SweetTart, Phlegm, Prodigal, Betamax, Coin Flip, Bayou, Ruby, Side Salad, Ash, Mud Dawg ( 2nd F), Serena, TapeWorm, Two Gloves, Runt, Oscar, Snowflake, Spot, Bookworm, Cruise, Popeye FNGs: None COUNT: 26 WARMUP: 50 side straddle hops… THE THANG: …
All the way to Frisco Bay
AO: dawnstrike Q: Snowflake PAX: Fallout (1st F), Lobstah, Betamax, BunkBed, Poutine, Snowflake, VHS FNGs: None COUNT: 7 WARMUP: Mosey around Dreher and climb over the wall THE THANG: Jump rope work and blocks and ‘On the Railway’ squats, ‘Good old Rockytop’ planks. ANNOUNCEMENTS: see you at the Bull Monday morning for the start of …
Costanza’s Arcade at Dawnstrike
AO: dawnstrike Q: Costanza PAX: Betamax, Misfire, Pipeline, Lobstah, Prodigal, BunkBed, Babar, Jar Jar, Costanza, Fallout (1st F) FNGs: None COUNT: 10 WARMUP: A few SSH, Imperial Walkers, and Squats THE THANG: The Arcade 8 plaques with a mix of exercises and points. Take a short run after each one, bonus of 50 points if …
Oscar Loves Moving Weight
AO: Dawnstrike Q: Fallout (1st F) PAX: Oscar, Betamax, Lobstah, BunkBed, Babar, Misfire, Quaker, Fallout (1st F), VHS FNGs: None COUNT: 9 WARMUP: SSH, IC, 50 Imperial Walkers, IC, 20 Worlds Greatest Stretch, 30s per side Hip Thrusts, IC, 10 (2 legs, 1 leg, each side) Superman’s (many) LBAC, IC, 15 (forward, reverse, overhead) THE …
3/8s Murph?
AO: Dawnstrike Q: Babar PAX: Babar, Betamax, Lobstah, Pipeline, Quaker FNGs: None COUNT: 5 WARMUP: side-straddle hops, lunges THE THANG: Mosey to Heathwood Park w/ab breaks, Pull-ups, push-ups, squats, mosey back. Light stretching and tossing a frisbee for cooldown MARY: ANNOUNCEMENTS: COT:
Tour de Shandon
AO: Dawnstrike Q: Snowflake PAX: Misfire, Oscar, Quaker, Lobstah, Jar Jar, Snowflake, BunkBed, Betamax, VHS FNGs: None COUNT: 9 WARMUP: plank for Jar Jar THE THANG: deliver Bunkbed to #thewall, lose Jar Jar in the handoff, return to Dreher via Emily Douglas and chez Fallout. Ring doorbell. Celebration of V-ups and the Carolina dry dock. …
DawnStrike Paves the way to a litter free Dreher!
AO: Dawnstrike Q: BunkBed PAX: Snowflake, Lobstah, Phlegm, Oscar, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: The Motivator X5 IC The Arm Circle Song (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit) Michael Phelps X10 IC Side Lunges X10 OYO each side Lunges X10 OYO each side Oil Derricks X10 OYO each side 1 min Side Plank on Left Side 1 …
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Bluetooth Hips On the Move……
AO: Dawnstrike Q: Phlegm PAX: Oscar, Misfire, Betamax, Nails FNGs: None COUNT: 5 WARMUP: SSH x 20, Imperial Walkers x 20, Lunge-walk, Open and Close the gate walk, Frankenstein walk. THE THANG: Starting at the church courtyard, we do Russian Twist x 15 and Merkins, Flutterkick x 15 and Merkins, Squats x 15, then Merkins. …
Dawnstrike meets Battle
AO: Dawnstrike Q: Fallout (1st F) PAX: Betamax, BunkBed, Oscar, Snowflake, Phlegm, Babar, Pipeline, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: SSH, IC, 20 Merkins, 30 Grass-pickers, IC, 20 Squats, 30 LBAC (forward, reverse, overhead), IC, 20 Merkins, 30 Oil Derricks, 10 per leg Squats, 30 THE THANG: Mosey to blocks Block circuit: 20 …
There and Back Again: A Bob-bit’s Tale
AO: Dawnstrike Q: Silent Bob PAX: Oscar, Misfire, Quaker, Jar Jar, Ash, Lobstah, Betamax, Snowflake, Fallout (1st F), BunkBed, Swiss Miss FNGs: 1 Swiss Miss COUNT: 12 PAX: “Good morning!” Q: “What do you mean? Do you wish me a good morning, or mean that it is a good morning whether I want it or …
Tom’s of Maine
AO: Dawnstrike Q: Lobstah PAX: Lobstah, CESS, Snowflake, Quaker, Oscar, Froman FNGs: None COUNT: 6 WARMUP: side straddle hops and arms circles etc. THE THANG: 12 of lots of things in cadence ANNOUNCEMENTS: speed for need run happening this morning COT: prayers for the speed for need cause
Holy Saturday DawnStrike
AO: Dawnstrike FNGs: None COUNT: 8 CONDITIONS: Gloomy, rainy, icky, etc. An appropriate day for a Q in remembrance of the day of waiting for the resurrection of Jesus. WARMUP: Run to grab big blocks from block pile and return to the awning with blocks. The Motivator X7 IC TTT X12 IC Windmill X12 IC …
DawnStrike Has Ghosts
AO: Dawnstrike Q: Fallout (1st F) PAX: Lobstah, Betamax, Oscar, Snowflake, Bindi, Quaker, Fallout (1st F) FNGs: None COUNT: 7 WARMUP: no THE THANG: Mosey down parking lot, 5 burpees Mosey back, 10 squats Mosey down, 15 merkins Mosey back, 20 v-ups Mosey to Deveraux, 5 burpees, 10 squats, 15 merkins Mosey to Adger/Berkeley hills …
Blocks Are Not Your Friend
AO: Dawnstrike Q: Serena PAX: Misfire, Oscar, Phlegm, Prodigal, Quaker, Runt, Snowflake, Spot FNGs: None COUNT: 8 WARMUP: Windmill, Squat, ImperialWalkers, Mtn Climbers, SSH. THE THANG: Mosey to pick a block. Round the block with your block we go (Daly, Devereaux, Adger, Millwood). 5 stations along the way, each finished with 10 Thrusters: 25 Decline …
To early for a Saturday
AO: Dawnstrike Q: Bindi PAX: Quaker, Babar, Oscar, Snowflake, Fallout (1st F), Misfire, Bindi, LoveBug, FNGs: None COUNT: 8 WARMUP: 20ssh ic, 20 Frankenstein ic, 20 imperial walkers ic, 20 thru the tunnel ic. 10 lbac front ic 10 lbac reverse ic. THE THANG: at Hollywood square 3 rounds of 10 box jumps, 20 dips, …
Hawg’s VQ @ DAWNSTRIKE
AO: Dawnstrike Q: Hawg PAX: Fallout (1st F), Jar Jar, Oscar, Hawg, Snowflake, Betamax, Phlegm, @Suey FNGs: None COUNT: 8 WARMUP: IC SSH Imperial WALKERS HILLBILLIES LBAC F&R THE THANG: 5FOR5 WEIGHTED HIGH KNEES GOBLET SQUATS CHEST PRESS LEG PRESS FLUTTER KICKS W/ BLOCK each exercise for 1 minute for 5 rounds Cool down with …