AO: kudzu Q: Rudder (WeaselShaker) PAX: Betty Crocker, Gepetto, Full Metal Jacket FNGs: None COUNT: 4 WARMUP: ain’t getting warm at 28°. Just less cold. THE THANG: two Ruckers, a runner and a Merkin man ANNOUNCEMENTS: Run for Rotary 5k (after a Bootcamp at Sawmill). COT:Prayers of gratitude. Thank you Holy Spirit.
AO: sawmill Q: Full Metal Jacket PAX: Flapper, Rudder (WeaselShaker), Gepetto, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Stretches first! LBACs/Hillbillies/Mtn Climbers THE THANG: Each Pax grabs two oversized bricks 4-Corners (reps of 5-10-15-20-each corner increases by five reps) 1st Round – Overhead Press – MOT to each corner: Mosey 2nd Round …
AO: bladerunner Q: Snowden (Weasel Supporter) PAX: Rudder (WeaselShaker), The Beast, Lemmy, Full Metal Jacket, Snowden (Weasel Supporter) FNGs: None COUNT: 5 WARMUP: Discussing running THE THANG: running ANNOUNCEMENTS: rotary run COT: planning your sermon using the RCL
AO: sawmill Q: Flapper PAX: Betty Crocker, Flapper, Full Metal Jacket, Lemmy, Rudder (WeaselShaker), Valdez, Waterboy, Goulash FNGs: None COUNT: 8 WARMUP: Mosey around building to cheese grater 24 SSH 10 IW 10 HB 10 TTT 10 WM 12 4 count squats 12 4 count Jane fondas both sides 12 4 count fane jondas both …
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Light stretches THE THANG: 2.32 miles + 120 Merkins ANNOUNCEMENTS: 2023 Post #300 COT:Thanked God for wonderful year in 2023 as well as for His blessings and prosperity in 2024! Happy New Year to all F3 Pax!
AO: kudzu Q: Rudder (WeaselShaker) PAX: Betty Crocker, Lemmy, Full Metal Jacket, The Beast, Gepetto, Rudder (WeaselShaker) FNGs: None COUNT: 6 WARMUP: Gepetto and his magic bands, but I think that’s all. THE THANG: 2 Ruckers looped CStone on the Classic 4 mile route. 3 ran and FMJ may have pushed the earth away from …
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not really THE THANG: 425 Merkins/350 LBCs/Scripture Memorization: 2 Cor. 9:7/Isaiah 41:10/Col. 3:23-24/ Gal. 2:20 ANNOUNCEMENTS: Have a blessed day!! COT:Jeremiah 17:7-8
AO: bladerunner Q: Lemmy PAX: Full Metal Jacket, Gepetto FNGs: None COUNT: 3 WARMUP: Easy jogging or easy strides. THE THANG: Two ran a zone 2 – zone 3 – zone 4 progression run. The other ran and probably did some merkins. ANNOUNCEMENTS: I don’t remember any. COT: Triangle of trust.
AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Lemmy FNGs: None COUNT: 3 WARMUP: TTT, WM, LBAC, Air Press THE THANG: Mosey to the concession stand 6 rounds of a variety of workouts. Merkins Squats Lunges Schankes Big Boys Flutters and many more. ANNOUNCEMENTS: Blythewood 5k COT: Prayers for families and relationships.
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Just a tad! THE THANG: 510 Merkins + 340 LBCs ANNOUNCEMENTS: Christi is Born! COT:Joy to the World!