FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

Another day with rain and another day in the Hot Box. Despite a consecutive week of unfavorable conditions, the pax rallied and put in work today. YHC pulled up first and quickly followed by Blanks and Beaker. Great to see the 2.0s carrying the torch over the various weeks...perhaps once YHC's are old enough, we'll of course lose the car seat, but gain another pax. We'll see. Anyway, back to this morning. Pepsi rolled in and we were four strong as we embarked on our warm-up. The lights once again went out, although, oddly, one remained lit (only to turn off at 0730). Under the dimly light backdrop, Ickey made his way through the darkness and Toto rolled up in his VIP spot. We chewed through the weinke and Toto pushed each man to take on heavier weights, which was great to see. Mumblechatter ebbed and flowed and we were spurred on by the melodic notes of non-28 year olds. Ickey nailed the playlist theme in short order and humored YHC with follow up trivia. Bright spirits led the way and we each got a bit better as the rain subsided. Let's get into the recap... WARMUP: Swings (10x), prying squats, hi-pulls (5x), synovial circles, one-handed swings (10x), slingshots (7x e/w) THE THANG: 1) EZ Complex (3 sets) - Swings (3x) - Hi-pulls (2x) - Clean/squat/press (1x) - Repeato other side 2) Double Cleans (5 sets) - Double cleans (3x) 3) Double Front Squats (5 sets) - As the prophecy foretold...double front squats (3x) 4) Double Floor Press (5 sets) - Double floor press (4x) 5) Gorilla Rows (5 sets) - Gorilla rows (8x e/s) 6) Carries! (4 sets) - Single-bell OH holds for 3 sets and dealer's choice, which apparently included walking the bells back to your car for some pax, for the last set MARY: No, sir - not today ANNOUNCEMENTS: - :calendar: F3 Events: https://docs.google.com/spreadsheets/d/1bSr64ar_zIEsBfyjBoZFynLx663Zr9h0ODqs1mbuKyw/edit?usp=drivesdk - :pray: Prayers for Flipper's M and the Worm as they both work through recovery - :racehorse: An old farmer loses his only horse, and his neighbors pity him for his terrible luck. The farmer simply replies, "Perhaps." The horse returns the next day and brings several wild horses with it. The neighbors celebrate his great fortune, and the farmer says, "Perhaps." While taming one of the wild horses, the farmer's son falls and breaks his leg. The neighbors express sympathy for this disaster, and the farmer responds, "Perhaps." The military arrives in the village to draft young men for war, but they pass over the farmer's son because of his broken leg. The neighbors marvel at his good luck, and the farmer says, "Perhaps." - :book: “You never know what worse luck your bad luck has saved you from." ― Cormac McCarthy, No Country for Old Men COT: YHC took out the half dozen Olympus pax in the COT...the men of the Rock were lost in the aether

WARMUP: Ran to The Bowl parking lot hoping to find others. I was humming “Oh What a Beautiful Morning” on this beautiful fall morning THE THANG: Realized no pax were at The Bowl. Started humming “Mr. Lonely” as I ran through all the decks in the Ballantyne Corporate area. Took the ramps 80% and the flats at a slow jog. When no additional pax were found, changed tune to “Heartbreak Hotel” and picked up the pace. MARY: I bumped into C3P0 at launch, and we ran around the lots until time was called. ANNOUNCEMENTS: Beer run/ruck on 10/24 at 1pm Terror trails on 10/31 COT: soft_pretzel took us out

WARMUP: THE THANG: Launched from Nora Mac’s and ran Ballantine CC and surrounding area. MARY: ANNOUNCEMENTS: Terror Trails, Beer Run. COT: Stay tuned for next week’s plan. Right now strongly leaning toward a return to the Bowl with Coffeeteria still at Wegmans. This morning was an abysmal failure on turnout so I apologize if the change or confusion kept anyone away. Thankful for gumbo and Ol’ Dirty Bastard to run with from launch. Then seeing Hippie and FNG Flower Child along the route was a massive lift of spirits! Flower Child is 79 years young and paced us all the way in. He says he is more of a sprinter but I think we can make a distance guy of him. Good job C3P0 and midriff for doing the full 10 route. Franky good to see you at the Weg and keep recovering from an incredible 50k effort two weeks ago. Starch had the unenviable task of Q’ing and going solo in the rain but he handled it like a man and was hanging at Coffeeteria in good spirits.