Columbia – Sawmill

Weak 4

AO: sawmill Q: Rudder PAX: Goodspeed, Flapper, Frodo, Full Metal Jacket, Gepetto, Lemmy, Shuttlecock, The Beast FNGs: None COUNT: 9 WARMUP: No! Supposed to arrive early for that. THE THANG: IronPax Challenge Week 4 (see photo for Winkie). ANNOUNCEMENTS: Announce that Week 4 was awful!!! COT:God is perfect. We are not. Forgive us, Lord.

IPC Week 3 Relay

AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Rudder, Valdez, Cheesesteak FNGs: None COUNT: 5 WARMUP: Set up the workout THE THANG: IPC Week 3 Relay ANNOUNCEMENTS: Go cheer on Gepetto and Lemmy COT: Prayers for FMJ co-worker with heart attack. Strength for runners.

No-count Beatdown

AO: sawmill Q: Rudder PAX: Goodspeed, Flapper FNGs: None COUNT: 3 WARMUP: Classical Sawmill Warmup: SSH, IW’s, Hillbillies, Butter Churners, Little Baby Arm Circles (forward AND backward), Mountain Climbers, Merkins, Freddie Mercury, Flutters, Trip T’s, Don Quixotes, and finished it off with everybody’s favorite: Finkel swings! THE THANG: Tabata!!! Packs let the clock count the …

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IPC Week 3

AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Flapper, Rudder, Shuttlecock FNGs: None COUNT: 5 WARMUP: Get to the AO. Warm ups OYO THE THANG: IPC Week 3 ANNOUNCEMENTS: Golf Scramble Sign-ups COT:Prayers for Gavin

RAB (Run Around Blythewood) and other Thangs!

AO: sawmill Q: Full Metal Jacket PAX: Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, The Beast, Valdez FNGs: None COUNT: 9 WARMUP: Three pax (Gepetto-Valdez-Rudder)ran an off-road 1/2 Marathon/three pax (Cheesesteak-The Beast-Lemmy)ran a lot of miles on road and HS  track/Three pax (Flapper-Goodspeed-FMJ) did the below: THE THANG: 1. Typical warmup 2. RAB …

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Playground Workout

AO: sawmill Q: Flapper PAX: Flapper, Gepetto, Goodspeed, Lemmy FNGs: None COUNT: 4 WARMUP: Gepetto and Lemmy ran; Flapper and Goodspeed beatdown Mosey to baseball parking lot 10 SSH 10Imperial Walkers 10 Hillbillies 10 baby arm circles 10 TTT 10 Windmills 10 copper head merkins 10 flutters cadence 5 lunges each leg THE THANG: Stop …

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4 corner tabata

AO: sawmill Q: Flapper PAX: Full Metal Jacket, Flapper, Lemmy, Gepetto FNGs: None COUNT: 4 WARMUP: Gepetto and Lemmy ran, Flapper and FMJ did beat down Mosey to school 10 SSH 10 LBAC each way 10 TTT 10 windmill 10 EW 10 HB 10 flutters 4 count 10 copper head merkins 10 copper head squats …

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IPC Week 1

AO: sawmill Q: Goodspeed PAX: Rudder, Valdez, Cheesesteak, The Beast, Full Metal Jacket, Flapper, Lemmy, Gepetto, IronPAX FNGs: None COUNT: 9 WARMUP: None in the workout THE THANG: IPC Week 1 ANNOUNCEMENTS: sandlot/Sawmill mini convergence Saturday Feast at the Beast OCTOBER 28th Goodspeed goes to the Mission September 16th COT: Anna gets her teeth pulled, …

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IPC Relay

AO: sawmill Q: Rudder PAX: Goodspeed, Cheesesteak, Shuttlecock, Gepetto, Valdez, Leonidas (visiting from GA) FNGs: None COUNT: 7 WARMUP: IPC Week Zero Workout THE THANG: Team Relay. See web site for all that stuff. Finished so early, we did all the exercises again. Yes….including the burpees. After all, we’re Sawmill! ANNOUNCEMENTS: Around the Crown 10k …

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Cumpeanos Q

AO: sawmill Q: Cheesesteak PAX: Gepetto, Rudder, Flapper, Goodspeed FNGs: None COUNT: 5 WARMUP: SSH (47) and other favorites THE THANG: 4 Cheesesteak related trivia, right answers earned 4 merkins, 7 burpees Team event with 47 pull-ups, 100 inchworms, 150 box jumps, 200 LBC Round of Mary in timing with building alarm ANNOUNCEMENTS: around the …

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Disc Golf Greatness

AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Betty Crocker, Gepetto, Cheesesteak, Valdez, Lemmy FNGs: None COUNT: 7 WARMUP: Prerun options THE THANG: Post Run Stretching Disc Golf Tutorial Chase the Disc Around the AO ANNOUNCEMENTS: Monday is Cheesesteak Day @ Chubbys. Link in channel IPC starts Tuesday COT: Yes

Disc Golf Greatness

AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Betty Crocker, Gepetto, Cheesesteak, Valdez, Lemmy FNGs: None COUNT: 7 WARMUP: Prerun options THE THANG: Post Run Stretching Disc Golf Tutorial Chase the Disc Around the AO ANNOUNCEMENTS: Monday is Cheesesteak Day @ Chubbys. Link in channel IPC starts Tuesday COT: Yes

Old School

AO: sawmill Q: Valdez PAX: Cheesesteak, Flapper, Frodo, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder FNGs: None COUNT: 9 WARMUP: Mosey to BHE THE THANG: Parking lot shuffle Bear crawl forward 2 spaces – 3 merkins Crab walk back 1 space – Ab ex of your choice x5 Repeat until end of parking lot BOMBS …

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Airborne Birthday Q

AO: sawmill Q: Cottontail PAX: Goodspeed, Flapper, Full Metal Jacket, Gepetto, Rudder, Shuttlecock, Toomer FNGs: None COUNT: 8 WARMUP: 22 to 24 feet per second rate of descent for SSH, LBAC, cherry pickers, copperhead squats, toy soldiers aka windmills, Finkleswings, disclaimer, 1 burpee for every airborne division in WWII THE THANG: mosey to ball fields/playground …

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Streching & Racing

AO: sawmill Q: Gepetto PAX: Rudder, Goodspeed, Flapper, Lemmy, Full Metal Jacket, Cheesesteak, Shuttlecock FNGs: None COUNT: 8 YHC encouraged everyone to join in on the pre run however I ran solo. WARMUP: Standard Warmup Circle Exercises THE THANG: On to the smooth concrete to get those legs ready for action. 10 – Clams Each …

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The Gritty

AO: sawmill Q: Cheesesteak PAX: Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, Shuttlecock, SKAT, Valdez, Toomer FNGs: None COUNT: 11 WARMUP: Transport bricks to BHE parking lot, standard warmarama THE THANG: Gritty Trivia Answers: 1. Iceburgh 2. False (accused but not arrested) 3. Kim Kardashian’s Break The Internet 4. $3000/hr 5. All of the …

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The Gritty

AO: sawmill Q: Cheesesteak PAX: Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, Shuttlecock, SKAT, Valdez, Toomer FNGs: None COUNT: 11 WARMUP: Transport bricks to BHE parking lot, standard warmarama THE THANG: Gritty Trivia Answers: 1. Iceburgh 2. False (accused but not arrested) 3. Kim Kardashian’s Break The Internet 4. $3000/hr 5. All of the …

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Running the Bases

AO: sawmill Q: Goodspeed PAX: Betty Crocker, Cheesesteak, Rudder, Valdez, Full Metal Jacket, Shuttlecock FNGs: None COUNT: 7 WARMUP: TTT, Windmills, LBAC, SSH, Hillbillies, IW THE THANG: Run the bases, exercises at each base, Run the outfield, check out the snack shack, exercise at the playground, safety check the parking lot MARY: around the horn …

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A Bit of Everythang!

AO: sawmill Q: Full Metal Jacket PAX: Rudder, Flapper, Cottontail, Goodspeed, Frodo FNGs: None COUNT: 6 WARMUP: The Usual THE THANG: -Ran to Blythewood Baseball Park -10 Pull-ups/25 Dips/25 Decline Merks/25 Flutters/Ran 1 Lap -Same as above, (w/Incline Merks) Ran 1 Lap -Same as above, (w/WAMs) Ran 1 Lap w/Bear Crawl from last curve to …

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Arm Day

AO: sawmill Q: Rudder PAX: Goodspeed, Flapper, Full Metal Jacket, Gepetto, Lemmy, Cottontail, Toomer FNGs: None COUNT: 8 8 Augusto-Perfectos! WARMUP: Did 20 SSH, LBAC, Don Quixotes, Squats, Mountain Climbers, Gas Pumpers, Plank Jacks, Finkel Swings. THE THANG: Pax grab a block and two red bricks carry it to the “Poison Ivy” free parking lot. …

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Doko 600 (ish)

AO: sawmill Q: Cottontail PAX: Goodspeed, Cheesesteak, Full Metal Jacket, Valdez FNGs: None COUNT: 5 WARMUP: mosey to ball fields. Some overheads, cherry pickers, LBAC, windmills, monkey humpers, hillbillies, seal claps, TTT, copperhead squats, finkleswings. Disclaimer sorta. 20 dips, 10 pull-ups/chin-ups, 10 leg tucks. THE THANG: 6 planned stops around Doko meadows (completed four). Each …

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EMF

AO: sawmill Q: Gepetto , Full Metal Jacket, Lemmy PAX: Lemmy, Gepetto, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: surprisingly yes, it’s a new thing I’m trying THE THANG: run or merkins as no one wanted to Q or post today MARY: not today ANNOUNCEMENTS: RC K9 5K on Saturday COT: yes

Bermuda Triangle

AO: sawmill Q: Betty Crocker PAX: Goodspeed, Cheesesteak, Flapper, Cottontail, Lemmy, Gepetto, Rudder, Betty Crocker, Snowden, Full Metal Jacket FNGs: None COUNT: 10 WARMUP: (some pre ran). SSS. TTT. OHP. THE THANG: (some ran) mosey to concrete island by BHE. Amazing playlist for 5 songs. Burpees. OHP. Merkins. Bobby Hurley. Squats. 7,8,9,10,9. Then frisbee golf …

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Nata(nother)tabata!

AO: Sawmill Q: Frodo PAX: Rudder, Flapper, Goodspeed, Frodo FNGs: None COUNT: 4 WARMUP: SSHs, TTT, IWs, HBs, windmills, merkins, stretches while rudder got the flag out, squats THE THANG: mosey to the snack shack, say hey to our homeless friend, pivot to the playground for a tabata workout. 4 sets of 5 rounds. 1 …

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Don’t die on our watch

AO: Sawmill Q: Rudder PAX: Goodspeed, Toomer, Cheesesteak, Flapper, Frodo, Rudder, Gepetto FNGs: None COUNT: 7 WARMUP: An assortment of classic exercises. SSH, Windmills, IW, Hillbillies, LBAC, Squats, Mary Work, Merkins and of course…….Finkel Swings!! THE THANG: Sprint to Cone 4-100 SSH. One pax counts so rest can mumblechater. Sprint back 100 more. Sprint to …

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More Miles, More Merkins

AO: Sawmill Q: Goodspeed PAX: Full Metal Jacket, Valdez, Gepetto, Lemmy, Shuttlecock FNGs: None COUNT: 6 WARMUP: Exit the vehicle THE THANG: Merkins and Miles MARY: Didn’t see her ANNOUNCEMENTS: COT:

Do What It Sez!!

AO: Sawmill Q: Full Metal Jacket PAX: SKAT, Gepetto, Lemmy, Goodspeed, Cheesesteak, Frodo, Full Metal Jacket, Toomer, Rudder FNGs: None COUNT: 9 WARMUP: Stretches (believe it or not!); IWs/Hillbillies/TTTs/Plank Jacks, etc. THE THANG: -Circle formation -Each Pax, in succession, selects a card from plastic bag. All Pax executed exercises listed on card. Included: Burpees, Merkins, …

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Let the Die Decide

AO: Sawmill Q: Goodspeed PAX: Flapper, Gepetto, Valdez, Cheesesteak, Full Metal Jacket, Shuttlecock, 1 FNGs: 1 1 COUNT: 8 WARMUP: Seal claps LBAC Air Press Finkle Swings (for @rudder) Windmills TTT SSH THE THANG: A gentle stroll down Oakhurst admiring the mailboxes. Three exercises at each mailbox decided by a roll of the die. Mode …

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Sat in Sawmill

AO: Sawmill Q: Valdez PAX: Betty Crocker, Goodspeed, Full Metal Jacket, Valdez FNGs: None COUNT: 4 WARMUP: THE THANG: 3 ran, 1 merkin’d MARY: ANNOUNCEMENTS: None COT: 👍🏻

Tabata in the Gloom

AO: Sawmill Q: Full Metal Jacket PAX: Flapper, Full Metal Jacket, SKAT FNGs: None COUNT: 3 WARMUP: Stretches/LBACs/IWs/TTTs THE THANG: Tabata T1 x 2 (45 Sec) 1-Merkins 2-Plank Jacks 3-Mtn Climbers 4-Jump Squats 5-SSHs T2 x 2 (45 Sec) 1-Shoulder Press 2-Curls for Girls 3-Bent Over Rows T3 x 2 (1 Min) 1-Flutters 2-HTH 3-Rosalitas …

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Birthdays

AO: Sawmill Q: Rudder PAX: Cheesesteak, Flapper, Full Metal Jacket, Goodspeed, Frodo, Lemmy, Rudder, Snowden FNGs: None COUNT: 8 WARMUP: SSH, LBAC, SQUATS, IW, HB, TTT, Don Q’s, Merkins, MC’s, PlankJacks, Finkel Swings. THE THANG: 4 cones in perfect row. Start at #1 , travel to #2 or #3 w/various methods (lunge walk, Lt. Dans, …

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Playground Fun & Run!

AO: Sawmill Q: Full Metal Jacket PAX: Lemmy, Gepetto, SKAT, Full Metal Jacket, Rudder, Snowden FNGs: None COUNT: 6 WARMUP: Stretches & exercises (IWs/Hillbillies, TTTs, Windmills, etc. THE THANG: 3 Runners (Gepetto, Lemmy, Snowden)/Other 3 Pax: -Mosey to playground Phase 1: 5 Pull-ups-10 Squats-20 Dips-Run 1 lap (x3) Phase 2:!10 Iron Crosses-20 Heels-to-Heaven-30 Flutters (x5) …

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The bicep chupacabra

AO: Sawmill Q: The Beast PAX: Full Metal Jacket, Gepetto, Shuttlecock, Snowden, The Beast, Valdez FNGs: None COUNT: 6 WARMUP: No!!! THE THANG: The Track!!! MARY: No!!! ANNOUNCEMENTS: None!!! COT: Prayers for Rudder

Birthday Tour (or B”wood tour 2.0 only with pax this time)

AO: Sawmill Q: Cottontail PAX: Full Metal Jacket, Cottontail, Flapper, Frodo, Gepetto, Rudder, Valdez FNGs: None COUNT: 7 WARMUP: Done, SSH and such THE THANG: 248th Army birthday. Tour de Blythewood: 10 stops. First nine: 25 Merkins, 25 squats, 25 Abs @ each stop. Last stop-23 reps each Rec Center, to school, to car wash, …

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Every Man For Themselves

AO: Sawmill Q: Gepetto PAX: Gepetto, Lemmy, Full Metal Jacket, Cottontail FNGs: None COUNT: 4 No Q lined up so everyone did there own thing. YHC 15 Miles Lemmey Track Work Full Metal Jacket 1900 Merkins Cottontail 10 Stop Curcit Through Blythewood

It’s Raining!!

AO: Sawmill Q: Rudder PAX: Flapper, Gepetto, Full Metal Jacket, Frodo, Rudder, Shuttlecock, SKAT, Lemmy, Goodspeed FNGs: None COUNT: 9 WARMUP: classic warmup. No Mary’s due to rain. We did do high plank stuff. Pax nervous YHC was going to yell “on your six!” I didn’t. THE THANG: moseyed through woods to picnic shelter due …

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The Longest Day + OnFly Q

AO: Sawmill Q: Full Metal Jacket, Flapper PAX: Full Metal Jacket, Goodspeed, Cheesesteak, Shuttlecock, Valdez, Flapper, Gepetto FNGs: None COUNT: 7 WARMUP: Not really THE THANG: 4 Sawmill Pax participating in “The Longest Day” challenge in Greenville, SC. Other pax executed beat down: -At playground: 10 Burpees, 10 Pull-ups, 20 Dips, 20 Gas Pumpers, run …

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