Columbia – Sawmill

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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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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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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4 Cornersgiving

AO: Sawmill Q: Rudder PAX: Goodspeed, Haggle, Full Metal Jacket, F3 Columbia, Rudder FNGs: None COUNT: 5 WARMUP: classic stuff. And plenty of it! True warm-arama! SSH, IW&Hillbily, LBAC’s (all directions), butterchurner, Merkins, Mary stuff. THE THANG: 4 corners. Same exercise at each corner, same mode of travel to each corner. Progressive. Mosey to corner …

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5 My Ass

AO: Sawmill Q: The Beast PAX: The Beast, Rudder, Goodspeed, Gepetto, Valdez, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: SSH, Windmills, little baby arm circles, TTH THE THANG: Murder Bunnies, block work, reverse murder bunnies, burpees, abs….rinse and repeat MARY: plenty during and at the end ANNOUNCEMENTS: Thanksgiving Convergence at Dreher. COT: Prayers for …

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I think we’ve done this before (sorta)

AO: Sawmill Q: Cottontail PAX: Full Metal Jacket, Flapper, Pharmateer, Rudder, Gepetto, Cottontail, Q-Beam, Waterboy FNGs: None COUNT: 8 WARMUP: Disclaimer, mosey, SSH, IW, Hillbillies, LBAC, TTT, Monkey Humpers (mumble chatter), Finkle swings, Smurf jacks (it is a thing) THE THANG: “Elevens” 10 pull-ups, 1 box jump, rinse, repeat, counting down to 1 pull-up, 10 …

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Oakhurst Hills

AO: Sawmill Q: The Beast PAX: The Beast, Rudder, Flapper, Goodspeed, Full Metal Jacket, Betty Crocker, Valdez FNGs: None COUNT: 7 WARMUP: SSH, windmills, hillbillies, little baby arm circles THE THANG: Mosey up and down the hills of Oakhurst. Burpees at the top and Lt Dan at the bottom. 5 rounds. Move to another hill …

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Gimme 500!

AO: Sawmill Q: Full Metal Jacket PAX: Rudder, Gepetto, Flapper, Goodspeed, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Usual stuff THE THANG: -Mosey to BHES -Four Corners around parking lot 1st Round: 25 Merkins @each corner; mosey between corners 2nd Round: 25 Big Boys each corner; Bernie between corners 3rd Round: 25 Squats each …

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Beer, Burbon, & Bacon

AO: Sawmill Q: Gepetto, Rudder, Snowden PAX: Rudder, Full Metal Jacket, Churchkey, BunkBed, SweetTart, Snowden, Snowflake, Bemis, BabyRuth, Hawg, Swingline, Runt, Fenway, Bayou, Ramjack, Valdez, Ruby, Cheesesteak, DaddyWarBucs, Goodspeed, The Beast, Gepetto, Betty Crocker, Coin Flip FNGs: None COUNT: 24 Lots of HIM’s gathered in Blythewood for the Monthly Northeast convergence. 10 of those PAX’s …

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Stand in for Highchair

AO: Sawmill Q: The Beast PAX: Q-Beam, Waterboy, Goodspeed, Rudder, Valdez, Cottontail, Full Metal Jacket, Shuttlecock, The Beast FNGs: None COUNT: 9 WARMUP: SSH, Little baby arm circles, imperial walkers, windmills THE THANG: Burpees, Abs, Colorado’s, Block work…rinse and repeat MARY: There were enough abs during the beatdoen. ANNOUNCEMENTS: NE Convergence on Saturday and Feast …

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9 rounds

AO: Sawmill Q: Flapper PAX: Cheesesteak, Cottontail, Flapper, Full Metal Jacket, Gepetto, Rudder, The Beast, Valdez FNGs: None COUNT: 8 WARMUP: Mosey to cheese grater parking lot 10 SSH 10 Imperial Walkers 10 Hillbillies 10 baby arm circles 10 overhead press 10 TTT 10 Windmills 5 merkins copperhead THE THANG: Grab blocks and place them …

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Oh no it’s Cottontail ‘no run’ Q again

AO: Sawmill Q: Cottontail PAX: Cottontail, DaddyWarBucs, Flapper, Gepetto, Q-Beam, Rudder, Valdez, Waterboy FNGs: None COUNT: 8 WARMUP: SSH, LBAC, Finkleswings, copperhead squats, merkins OYO, mosey to playground THE THANG: 3 rounds pull-ups, dips, mosey to blocks, 3 rounds block work alternating with abs. Curls, O/H press, kettlebell swings, rows, blockees, v-ups, walking lung, mosey …

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Sweatin to the oldies

AO: Sawmill Q: HighChair PAX: Flapper, Rudder, Betty Crocker, Cheesesteak, Gepetto, Valdez, The Beast, goodspeed, HighChair FNGs: None COUNT: 9 WARMUP: the usual, SsH, copperhead squats, merkins, imperial walkers THE THANG: a variety of old, repetitive and sometime annoying songs from the 60s, 70s, 80s and 90s. when the song came on and the repetitive …

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Moving Stuff

AO: Sawmill Q: Gepetto PAX: goodspeed, Rudder, Q-Beam, Waterboy, Full Metal Jacket, Gepetto FNGs: None COUNT: 6 WARMUP: typical exercises in the wet grass THE THANG: we moved corner bricks and blocks realizing quickly we didn’t have enough corner blocks. no worries the men of Kudzu will address this tommrow MARY: yep ANNOUNCEMENTS: 10/29 Northeast …

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4 playground rounds

AO: Sawmill Q: Flapper PAX: The Beast, Full Metal Jacket, Rudder, Flapper, Waterboy, Q-Beam, Shuttlecock, Valdez, @daddywarbucks FNGs: None COUNT: 9 WARMUP: SSH, LBAC, Windmills, TTT, EWs, HBs, Flutters, copper head squats THE THANG: Mosey to playground for “4 playground rounds” 1. 10 pull-ups, 20 decline merkins, bear crawl to snack shack, 30 box jumps, …

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Lone Man Workout

AO: Sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1.08 mile run + 525 Merkins MARY: Nope ANNOUNCEMENTS: None COT:Yep – Habakkuk 3:19

IPC Weak 5

AO: Sawmill Q: Rudder PAX: Cottontail, Flapper, Full Metal Jacket, Gepetto, Rudder, The Beast, Valdez FNGs: None COUNT: 7 WARMUP: No formal warmup. Busy measuring cones and reading instructions. THE THANG: 4 pax participated in team relay. Did one run at about 15 minutes. Second attempt 11 minutes 14 seconds!!! Beast and flapper did individual. …

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[sawmill] IPC Week 1

AO: Sawmill Q: Gepetto PAX: Gepetto, Rudder, The Beast, Full Metal Jacket, Pharmateer, Flapper, Cottontail FNGs: None COUNT: 7 IPC Week 1 6 still in contention for the grand prize! 1 ran ANNOUNCEMENTS: sign up to Q Teen Fit see Q Calendar to sign up! T2T tommrow Cheesesteak has a free ticket for anyone interested.

Stop and Give Me 20

AO: Sawmill Q: Gepetto PAX: Flapper, Full Metal Jacket, Rudder, Cottontail, Gepetto FNGs: None COUNT: 5 THE THANG: Block work was done! YHC was looking for odd numbers however we had even numbers, but then we had odd numbers. Sad thing is the ones who would have made it even didn’t even show up. ANNOUNCEMENTS: …

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Iron PAX Challenge Week 0 – Sawmill Edition

AO: SawmillQ: GepettoPAX: Full Metal Jacket, Snowden, Pharmateer, The Beast, Gepetto, rudder, BunkBed, valdezFNGs: NoneCOUNT: 8WARMUP: 2 PAX for a 3 mile marathon training run.THE THANG: Iron PAX Challenge Week 0ANNOUNCEMENTS: Lots going on, too much to list. See Announcements channel to stay up to date on all F3 news.  

From there we’ll irritate the Pelvic Splancnic Ganglion

AO: Bladerunner Q: Snowden PAX: Full Metal Jacket, goodspeed, Gepetto, Snowden, Cottontail, Lemmy, valdez, The Beast FNGs: None COUNT: 8 WARMUP:. arrive with 9 seconds to spare, see the pax, confuse the pax, start running. THE THANG: 8 pax completed various distances. FMJ took off and finished early as he is apt to do. Goodspeed …

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Lone Post

AO: Sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 (posted at Sawmill due to error on my part!🤔) WARMUP: Basic stretches THE THANG: Ten (run/walk) laps around soccer fields + 1025 Merkins MARY: Nope ANNOUNCEMENTS: Consecutive Post Streak (since 9 Oct 21): 266 COT:Philippians 4:13! Blessings!

[sawmill] The spice of life

AO: Sawmill Q: Valdez PAX: Betty Crocker, Valdez, Full Metal Jacket, Gepetto, Snowden, Shuttlecock, rudder, The Beast, Lemmy FNGs: None COUNT: 9 THE THANG: Variety of distances, routes, finish times COT: prayers for job interviews going well

[sawmill] Hanging Dora

AO: Sawmill Q: f3gepetto PAX: Flapper, Shuttlecock, HighChair, Betty Crocker, Full Metal Jacket, Snowden, Pharmateer, Gepetto, rudder, cheesesteak, valdez, The Beast FNGs: None COUNT: 12 THE THANG: Hanging Dora 100 CDD 200 Squats 300 LBC Bear Crawl Lap while Partner Runs Hanging Dora 100 Merkins 200 American Hammer 300 Dips ANNOUNCEMENTS: Iron Pax starts next …

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Playground Fun

AO: Sawmill FNGs: None COUNT: 7WARMUP: SSH, Baby Arm Circles, Windmills, Through the tunnel THE THANG: Team work of 250 Burpees, 300 V ups, 300 step ups per legs, 300 Pull-ups all with some running mixed in MARY: 6 inches, Ukrainian Twists, Bayou Mercury’s ANNOUNCEMENTS: October 1st Hiking, October 8th 10 year anniversary Columbia, October …

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8 rounds

AO: Sawmill FNGs: None COUNT: 5 WARMUP: Mosey to baseball parking lot 10 SSH 10 Imperial Walkers 10 Hillbillies 10 baby arm circles 10 TTT 10 Windmills 10 flutters 10 merkins oyo 10 copper head squats THE THANG: Mosey to old gym parking lot Line up on edge of sidewalk in front of gym facing …

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Today we Built Pyramids

AO: Sawmill FNGs: None COUNT: 9 WARMUP: Jane Fonda type stuff. THE THANG: We built a few Pyramids. MARY: We argued over Chasers and Ray Charles. ANNOUNCEMENTS: T2T coming up in September COT: Prayers to Rudders grandson and brother.

10/29 @ Sawmill

Disclaimer, warm up (LBAC, SSH, hillbilly’s, air squats, merkins), mosey to baseball field playground. “Elevens” evolution: 10 pull-ups, 1 v-up; 9 pull ups, 2 v-ups; etc; ending at 1 and 10. Bataan death march to football field equipment and partner up. LT Dan across field, jail break back. 2-man tire flip across, jail break back. …

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Bday Q (1971 & 48)

Rudder disclaimer and warm up: LBAC, finkleswings, ospreys, merkins, SSH, squats, cherry pickers, hillbillies, etc., etc. Grabba CMU and cusak to school lot. Line up. 1-burpee, mosey length of lot and back, 9-merkins, mosey length of lot and back, 7-big boys, mosey length of lot, jail break back, 1-burpee, warm up complete. Mosey to football …

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