Columbia – Sawmill

Miles n’Merkins

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

Coupons? Couplates!

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 …

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Sawmill Murph

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 …

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Where is Everyone?!

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

Covid revival with blocks and tires, =?utf-8?q??= 🙏 Mary Beth

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 …

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Break in the Rain

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 …

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Keep Pushin’!

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.

Deer Hunter

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

MSU Kotter-man

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, …

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Coupon Cutting

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?! …

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What the hill

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 …

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Rotating Coupon Beatdown

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 …

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Bucket o’Pain in the Field!

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 …

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Apollo 13, yeah, that’s the ticket!

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 …

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Sack o’ pain

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 …

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Gone in 60 seconds

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 …

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Lone Man Workout (1451-1553) (Rec. Ctr field)

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%E2%80%935tel:5-10-20-30-20-10%E2%80%935tel:5-10-20-30-20-10%E2%80%935 x 4 = 400 Squats: 10 reps x 13 sets = 130 Flutters: 25 reps (2-ct) x 14 sets = 350 ANNOUNCEMENTS: Stay strong! COT: Colossians 3:23-24

4 corners

AO: sawmill Q: Valdez PAX: Rudder (WeaselShaker), Snowden (Weasel Supporter), Full Metal Jacket, Bush FNGs: None COUNT: 5 WARMUP: The ususaly THE THANG: Mosey to BHE for some 4 Corners parking lot work. YHC had dropped some coupons for use. Corner 1 – Overhead press with med ball Corner 2 – Burpees Corner 3 – …

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Running Around Blythewood

AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Cheesesteak FNGs: None COUNT: 3 WARMUP: Review Plans for the morning. Soak the watch THE THANG: FMJ did Merkins. Cheese and YHC explored Blythewood. ANNOUNCEMENTS: None COT: Prayers for safe travels

Back ‘n Forth Boogie

AO: sawmill Q: Full Metal Jacket , Snowden (Weasel Supporter) PAX: Rudder (WeaselShaker), Bush, Snowden (Weasel Supporter), Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Yep! Snowden made us do LBACs, IWs, Stretch (don’t remember the name), etc. THE THANG: -4 cones laid out in a line w/approx 5 yds between cones/4 more cones laid …

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Coupons

AO: sawmill Q: Valdez PAX: Full Metal Jacket, Bush, Flapper, Rudder (WeaselShaker), Snowden (Weasel Supporter), SweetTart, Lemmy FNGs: None COUNT: 8 WARMUP: Mosey, SSH, LBACs, Squats, Merkins, TTT THE THANG: – Pax would take sandbag and do 1 Lt Dan then rotate to the back of the line and complete 10 merkins. This repeated Indian …

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4 Corners & Bucket o’Pain! (And also a late slackblast 😫!)

AO: sawmill Q: Full Metal Jacket PAX: Bush, Flapper, Lemmy, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Typical stretches and exercises THE THANG: -Bucket with :tennis:s in middle of parking lot -Four corners: 5-10-15-20 Reps (increase reps by five at each corner -Round 1: Squats/MOT between corners: Karaoke Go to bucket & …

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Group Effort for Valdez

AO: sawmill Q: Flapper , Full Metal Jacket, Rudder (WeaselShaker) PAX: Flapper, Full Metal Jacket, Lemmy, Rudder (WeaselShaker), Bush FNGs: None COUNT: 5 WARMUP: Rudder (WeaselShaker) led us in a vigorous warmup with LBACs, IWs, HBs, Merkins, Flutters, Gas Pumpers, TTT, WM, Squats, and Finkle Swings THE THANG: Rudder (WeaselShaker) led us in the first …

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10 Station Gauntlet

AO: sawmill Q: Full Metal Jacket PAX: Gepetto, Rudder (WeaselShaker), Lemmy, Flapper, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Stretches, SSHs, IWs, Hillbillies, THE THANG: 10 Stations 1-20 Mtn Climbers (4-ct) 2-30 Flutters (4-ct) 3-25 Plank Jacks 4-50 Merkins 5-25 Squats 6-25 American Hammers (4-ct) 7-25 Iron Crosses 8-10 Burpees 9-30 SSH (4-ct) 10-30 …

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Creating our own luck scooter friendly

AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Gepetto, Goodspeed, Rudder (WeaselShaker), Valdez, Betty Crocker FNGs: None COUNT: 7 WARMUP: mosey, copperhead squats, IW, hillbillies, LBAC, merkins, finkleswings, toy soldiers, monkey humpers, discover your coupon pile has been spirited away, mumble chatter about RCRC leadership, our donated American :flag-us: is missing, SSH THE THANG: (1) …

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Down & Up

AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Gepetto, Full Metal Jacket, Lemmy FNGs: None COUNT: 5 WARMUP: Rudder’s Classic Warm-arama, with the enforcement of Oil Dereks. Everyone, I mean EVERYONE, hates them. Therefore we did them. THE THANG: Since Gepetto is on the IR, yet posted (kudos, young man) Q crafted a “no mosey” beatdown …

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The Boot Q

AO: sawmill Q: Gepetto PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Lemmy, The Beast FNGs: None COUNT: 6 WARMUP: OG warm up, some with 10 others with 11 or even 9 reps THE THANG: today was all about abs and arms because YHC foot don’t work, PAX grabbed 2 corner blocks and lined up on …

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Circuit Jerk

AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Lemmy, Snowden (Weasel Supporter) FNGs: None COUNT: 4 WARMUP: Warm-arama consisted in f your bread n’ butter exercises. All the classics. With the addition of Oil Derricks. FMJ made the fatal mistake of telling the Q how much he hates those. We’ll be seeing more of …

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DoDeck!

AO: sawmill Q: Full Metal Jacket PAX: Flapper, Lemmy, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Yep! LBACs fwd/backward/air press/seal claps/TTT/SSHs/Flutters/Rosalitas THE THANG: (Lemmy ran many miles) -5 cones evenly spread apart w/F3 card at each cone -Pax does the exercise & reps at each cone then MOTs to next cone and …

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Misinterpreted words! Literally!

AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Flapper, Full Metal Jacket, Cottontail, Betty Crocker, Rudder (WeaselShaker), Shuttlecock FNGs: None COUNT: 7 WARMUP: Typical warmup exercises THE THANG: Clarification of misused words (Compliment/complement; literally/figuratively; -Upside-down pyramid tel:10-9-8-7-6-5-4-3-2-1 Merkins/Squats/BBSUs -10-10-10 x 10 (Squats/Air Press/Curls w-Coupons -Other stuff! ANNOUNCEMENTS: Nope COT: Prayers for all!

Bucket o’pain!

AO: sawmill Q: Full Metal Jacket PAX: Cottontail, Lemmy, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Basic stretches THE THANG: Each pax grab a coupon and back to AO. -Each pax takes a turn choosing a :tennis: from the bucket; each :tennis: has reps/exercise written on it -Do the exercise/reps and mosey …

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YHC against YHC

AO: sawmill Q: Rudder (WeaselShaker) PAX: Rudder (WeaselShaker), Full Metal Jacket, Lemmy, The Beast FNGs: None COUNT: 4 WARMUP: Your normal stuff. I should just say Sawmill Warm-arama. SSH, Little Baby Arm Circles (F&B), ATAT, (Imperial Walkers for you non-nerds), Hillbillies, Don Quixote, TTT, Merkins, Big Boys, Flutters, LBC’s, Oil Derricks, Finkel swings. THE THANG: …

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Scream like a human

AO: sawmill Q: Rudder (WeaselShaker) PAX: Lemmy FNGs: None COUNT: 2 WARMUP: Lemmy took off running. YHC lead typical Warm-arama stuff. SSH, IW’s, Hillbillies, Lil’ baby arm circles, squats, Don Quixote‘s, TTT, Merkins, Gas Pumpers, Flutter’s, and of course, Ray Finkle‘s favorite. THE THANG: W/out a designated Q, Pax would phone-in the workout (pitiful). So …

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Blustery

AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Full Metal Jacket, Lemmy FNGs: None COUNT: 4 WARMUP: somewhat. THE THANG: FMJ did Booty things. Rest did runny things. Peaking for Dam2Dam this Saturday. Cheesy posted on time for 7.5 miles. YHC set his alarm wrong, so ended up with 5.5. Lemmy did a couple wardrobe changes …

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Sweet smells of Doko Smoke

AO: sawmill Q: Betty Crocker PAX: Betty Crocker, Full Metal Jacket, Goodspeed, Gepetto FNGs: None COUNT: 4 WARMUP: minimal stretch THE THANG: miles & merkins ANNOUNCEMENTS: COT: Will you be a fountain or will you be a drain today?

Winkie resurrected

AO: sawmill Q: Cottontail PAX: The Beast, Lemmy, Full Metal Jacket, Shuttlecock, Gepetto, Rudder (WeaselShaker), Flapper FNGs: None COUNT: 7 WARMUP: jog in place, SSH, LBAC, Finkleswings, O/H press, seal claps, copperhead squats, cherry pickers, mosey to church. THE THANG: 4 corners at church. Merkins, 5-10-15-20. WAM, 5-10-15-20. 20 BBSU. Close hand, 5-10-15-20. 15 BBSU. …

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