AO: sawmill Q: Flapper PAX: Flapper, Full Metal Jacket, Gepetto, Lemmy, Q-Beam, Waterboy FNGs: None COUNT: 6 WARMUP: Mosey to school 20 SSH 10 IW 10 HB 10 windmill 10 TTT 10 LBAC 10 copper head squat 10 flutters 10 copper head merkins THE THANG: Bernie to end of parking lot and mosey plus back …
AO: sawmill Q: Full Metal Jacket PAX: Gepetto, Full Metal Jacket FNGs: None COUNT: 2 WARMUP: Stretches THE THANG: Gepetto ran many miles; FMJ did 810 Merkins & 220 Squats ANNOUNCEMENTS: Keep movin’ to 2024! COT:James 4:10
AO: sawmill Q: Rudder (WeaselShaker) PAX: Lemmy, Gepetto, Shuttlecock, Full Metal Jacket, The Beast FNGs: None COUNT: 6 WARMUP: Squats, Little Baby Arm Circles (forward AND reverse). Imperial Walkers & Hillbillies, Merkins, Flutters and while we’re down there (on our 6) Big Boy. Finish off with Finkle Swings! THE THANG: Using our F3 Deck of …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Gepetto, Cottontail FNGs: None COUNT: 4 WARMUP: Mosey to Picnic Shelter 90% of prisoners are Men. 90 SSH. 17 MC. 44% of prisoners have drug convictions. 44 shoulder taps. 25% of prisoners are doing 5-10 yr sentence. 25 Imperial Walkers. THE THANG: 4 Station Circuit beatdown. …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Gepetto, Valdez, Goodspeed, Full Metal Jacket, Lemmy FNGs: None COUNT: 6 WARMUP: Drive home and swap to running shoes. THE THANG: everyone runs this morning. YHC was wearing Bootcamp shoes. Shot home. Swap shoes. Shoulda made Gepetto a Latte (didn’t). Posted. Ran. Everyone finished before I did. (Snowden?). Perfect …
AO: sawmill Q: Full Metal Jacket PAX: Gepetto, Lemmy, Shuttlecock, Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Nope THE THANG: 3 Pax ran many miles/1 Pax did 750 Merkins ANNOUNCEMENTS: Nope COT:Prayed for Families and Peace in the Middle East
AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Full Metal Jacket, Valdez, Gepetto, The Beast, Lemmy FNGs: None COUNT: 7 WARMUP: SSH, Squats, LBAC (forward & bak’ard), IW (adjust helmet), Hillbillies, Planks and Merk’s and of course….Finkel Swings. THE THANG: Followed F3 Accelerate. Focus on Men’s Mental Health Awareness. See photo of Dry Erase Board of …
AO: sawmill Q: Full Metal Jacket PAX: Cheesesteak, Cottontail, Flapper, Full Metal Jacket, Rudder, Snowden, Valdez FNGs: None COUNT: 7 WARMUP: Sort of THE THANG: 3 Pax at Columbia F3 11 yr anniversary & Nantan transition from Cess to SweetTart; 4 pax running in various events/workouts in AM ANNOUNCEMENTS: several events coming in Oct/Nov COT:Prayers …
AO: sawmill Q: Full Metal Jacket PAX: Gepetto, Flapper, Rudder FNGs: None COUNT: 4 WARMUP: Yes we did! (SSHs, LBACs(forward-backerd-air press), TTS, Windmills THE THANG: Tabata: 3 Tabatas, 45 Secs each exercise-15 Sec Rest-1 lap around parking lot-do each Tabata 2 times. T1 1-Merkins 2-Plank Jacks 3-Mtn Climbers 4-Jump Squats 5-SSHs T2 1-Shoulder Press 2-Curls …
AO: sawmill Q: Fallout (1st F) PAX: Rudder, Cottontail, Full Metal Jacket, Flapper, Fallout (1st F), Shuttlecock, Gepetto, Lemmy, John Doe FNGs: None COUNT: 9 WARMUP: Try to guilt Shuttlecock and Lenny into not running, ShuttleCock tells me he is impervious to guilt. SSH, 50 Merkins, 11 Imperial Walkers, 20 Squats, 11 Worlds Greatest Stretch, …