FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

WARMUP: Pick up your gear Head to the deck Head to the basement for some warmups - Side straddle hop - Hillbillies - Merkins - Mountain climbers THE THANG: Head to the Top floor for back/bicep - Bent over rows - Curls - Upright row - Suitcase carry Swap weights with someone Head down to the bottom floor for some core - American hammers - Chest press flutter kick - Leg lifts with overhead hold - Slick LBCs Swap weights with someone new Back up to the top for some legs - Squats - Lunges - Calf raises - Wall sit Swap weights again MARY: Head back to launch for a merkin circuit: - Incline - Offset right - Decline - Offset left ANNOUNCEMENTS: Beer run/ruck on 10/24 Terror trails on 10/31 Jingle Bell run on 12/12 COT: Thank your for midriff on his bday

Apparently the only workout that hasn’t relocated to Wegmans took place this morning at Waverly and it’s called WAMRAP. Not sure what the hell is wrong with you people, it’s a grocery store :man-shrugging: and yes, I’ve been to one before, it’s a grocery store. Madison head locked Ol Dirty Bastard AND and FNG all in one afternoon and we were strangely devoid of almost all other regulars…..and I swear, if I find out one of you was waiting in line overnight for your free 10% off the hot bar at Wegmans, I’m done with F3. We did some twin towers work to show the new guys the typical Wamrap morning. FNG (Dizzy) showed up listening to Metallica and did the whole workout with over ear headphones on (props to him for style points) and he ran over from the apartments across the street (more points for EC). Ol Dirty Bastard - the man, not the guy who cut me off on the highway this morning, is 57 and crushed his first Wamrap. Hope he comes back out. Madison helping our numbers tremendously today. He has the Q at Sparta tomorrow. Very fun morning where we basically did every exercise that is named after a pubic wig, animals and the scariest human alive: merkins, tarantulas, donkey kicks, dragonfly’s, squats and Mike Tyson’s. Missing the regulars but we held down the fort. Do hard things today! -OW

Before we get into the action, let’s recognize the true MVP of the morning: Cayman! Thanks to his efforts, the field lights came on, and we could actually see who we were throwing to. A true HIM! The Teams: 🟠 Team No Pinnies (AKA The Other Team): Blanks, Pepsi, Header, Kaiman, Shirley, Peaches, and Chunks. 🟡 Team Yellow: Mule, Broken Arrow, Footer, Wonder, Smokey, and Fresh Meat. We started things off on a 60-yard field, but after two quick scores, we realized we needed a little more real estate. So we stretched things out to 70 yards, and the game immediately got more interesting. Early on, Team No Pinnies came out swinging. With seven players and the luxury of substitutions, we jumped out to a four-point lead. Yellow, despite having some younger legs on the field, was struggling to keep pace. But nobody told Yellow they were supposed to lose, so they kept grinding, kept scoring, and slowly chipped away at the lead. By the final 10–15 minutes, we had ourselves a legitimate barn burner! Back and forth, score for score, until Yellow managed to tie things up. Unfortunately for Yellow, the comeback fell just short as time expired. 🏆 FINAL SCORE: Team No Pinnies 13 – Team Yellow 12 A Few Highlights from the Gloom: 🔥 Wonder: Continues to bring the hustle every single week. The effort, skill, and improvement are impossible to miss. Dude keeps getting better! 💪 Footer: Header’s 2.0 came out and made his presence felt! Always great seeing the next generation of PAX getting after it. 🙌 Chunks: Multiple end-zone catches! Apparently, when Chunks gets near the goal line, good things happen. 🌅 The Weather: Absolutely beautiful. Cool morning air, perfect conditions for Ultimate. The Takeaway: Sometimes you dominate. Sometimes you mount an incredible comeback. And sometimes you’re just grateful that your body can still move and allow you tomplay this game in your 40’s, 50’s, and even 60’s. Another awesome morning of WOMU. Great competition, great fellowship, and another reminder of why we keep showing up in the gloom. – Blanks COT: Pepsi with a great message about staying away from self pity. Mule took us out.