Seth Avett can rap and used to play weddings…..who knew!
Date: 2026-01-21 AO: Meathead Q: Unplugged , PAX: Unplugged, Blanks, flipper, Uncle Leo, Pepsi, voodoo, The Worm, MARTA, Emoji FNGs: None COUNT: 9 It was cold, but the weinke kept us warm, Seth Avett rapping was on the playlist, Emoji paid attention today (mostly), MARTA brought coffee and bemoaned GT football, Uncle Leo spotted the wicked witch looking for Toto (pic evidence provided), voodoo wore gloves!, Blanks chair looks comfy, Pepsi borrows others yoga mats, and the The Worm got out of the rig today in record time! And the shocker, flipper complained that I did not call a squat exercise in warm up!
All in All a perfect Meathead today!*
WARMUP: – SSH – Good Mornings – ATW – Swings – Arm Circles – and after complaints…..Prying Squats
THE THANG: 6 reps each, 5 rounds, some rest in between rounds. #1 – Clean ’em Up – Dbl Cleans – Dbl Snatch – Dbl Jerks – Dbl Front Squats (as God intended!) – Dbl Swings
Order of operations is: Complex, Chain, Cheap Cookies, Chain, Complex.
Carries – – suitcase – then RDLs L, repeat carry R the RDLs R – rack carry – then lift the leg thing that flipper loves L, then right. Flapjack back.
Stolen Treasures for Olympus Backblast thanks Coach Krzyzewski Five Arise Complex (sidenote – I called it the The Five Arse Complex :peach:) – Gorilla Rows (5x e/s) – Upright Row (5x) – Floor Press (5x)
1/3 of the Balanced Complex – Single Handed Swings L (10x) – Staggered Merkins L (10x) – Single Handed Swings R (10x) – Staggered Merkins R (10x)
MARY: – Flutter Press IC – Glute Bridge – Various Superman, Wonder Woman, and Ironman – HBH for time
ANNOUNCEMENTS: Prayers for Flipper’s FIL COT: with the find PAX of Anvil
*all typos and poor grammar is intentional.
All in All a perfect Meathead today!*
WARMUP: – SSH – Good Mornings – ATW – Swings – Arm Circles – and after complaints…..Prying Squats
THE THANG: 6 reps each, 5 rounds, some rest in between rounds. #1 – Clean ’em Up – Dbl Cleans – Dbl Snatch – Dbl Jerks – Dbl Front Squats (as God intended!) – Dbl Swings
Order of operations is: Complex, Chain, Cheap Cookies, Chain, Complex.
Carries – – suitcase – then RDLs L, repeat carry R the RDLs R – rack carry – then lift the leg thing that flipper loves L, then right. Flapjack back.
Stolen Treasures for Olympus Backblast thanks Coach Krzyzewski Five Arise Complex (sidenote – I called it the The Five Arse Complex :peach:) – Gorilla Rows (5x e/s) – Upright Row (5x) – Floor Press (5x)
1/3 of the Balanced Complex – Single Handed Swings L (10x) – Staggered Merkins L (10x) – Single Handed Swings R (10x) – Staggered Merkins R (10x)
MARY: – Flutter Press IC – Glute Bridge – Various Superman, Wonder Woman, and Ironman – HBH for time
ANNOUNCEMENTS: Prayers for Flipper’s FIL COT: with the find PAX of Anvil
*all typos and poor grammar is intentional.
SACS – Magnificent Seven
Date: 2026-01-21 AO: SACS Q: lex_luthor , PAX: hoover, midriff, Roulette, lex_luthor, wildturkey, Cheese Curd, Jagger FNGs: None COUNT: 7 WARMUP: 45 Burpees THE THANG: 10 min of exercises followed by 5 minutes of sled push and snatches Lots of moaning and groaning this morning. Means that we got in some work. MARY: Flutter, WW2 situps, Heals to Heaven ANNOUNCEMENTS: March 7th event
Great job out there this AM. Boys did a good job of introducing themselves to Luke (who apparently already had a F3 name from 8 years ago – Jagger). We got right into it with 45 burpees. >From there the were Emom’s and Amraps with the sled / snatch work being the cool down exercise. hoover and I are looking into Dropkick Murphy’s but need to get discount tickets. Keep an eye out for a new job op’s for our boy. Cheese Curd was monitoring his bumble and farmer’s meet apps this morning (pretending that it was a heart rate monitor – we know the truth). midriff was wishing that he went for a run this AM (to be honest, so was I about 30 minutes in). wildturkey was doing some good impressions this morning that had the crew laughing and crying. Roulette was pushing the sled so fast that I was literally running to keep up with him – beast mode. Jagger (first time at SACS) was making it look easy (a little too easy). Great work by all.
Great job out there this AM. Boys did a good job of introducing themselves to Luke (who apparently already had a F3 name from 8 years ago – Jagger). We got right into it with 45 burpees. >From there the were Emom’s and Amraps with the sled / snatch work being the cool down exercise. hoover and I are looking into Dropkick Murphy’s but need to get discount tickets. Keep an eye out for a new job op’s for our boy. Cheese Curd was monitoring his bumble and farmer’s meet apps this morning (pretending that it was a heart rate monitor – we know the truth). midriff was wishing that he went for a run this AM (to be honest, so was I about 30 minutes in). wildturkey was doing some good impressions this morning that had the crew laughing and crying. Roulette was pushing the sled so fast that I was literally running to keep up with him – beast mode. Jagger (first time at SACS) was making it look easy (a little too easy). Great work by all.
The Maul
Date: 2026-01-21 AO: The Maul Q: Odd Job , PAX: madame_tussauds, picasso, Hawkeye, super trooper, Adobe, Odd Job, Marley FNGs: None COUNT: 7 THE THANG: Tour around the broader Stonecrest and St Matt’s region with hill runs, lots of merkins, mary, and rocks with friends. Great work out there gents. Great to see MT coming out more frequently and Kotters to Marley who posted for the first time since the pandemic. Thanks for the take out Hawkeye.
It is cold and everyone hates me
Date: 2026-01-19 AO: Firestarter Q: wildturkey , PAX: wildturkey FNGs: COUNT: 1 Stood around, cried a little and went home.
A trip down Serendipity Lane
Date: 2026-01-19 AO: Base Camp Q: ductwork , PAX: Mr. Magoo, ductwork, thunder_road, Bugeater, O’Tannenbaum, @limey FNGs: None COUNT: 6 6 men braved the “holiday sack” temptation and the cold weather for a strong start to the week.
WARMUP: Quick mosey from the launch, up 51 to Serendipity Ln. COT: IW, SSH, LSS, Plank Jacks, and Sharon Towers
THE THANG: Mosey uphill to the end of Serendipity (much longer than most expect), then back down to the entrance at 51 stopping at each street light for 7 merkins. Rinse & Repeat for another trip up with 7 squats at each light, and back down with 8 lunges at each light. A little Mary mixed in between the rounds.
Head back to launch with a stop on Rye Mill Ct for 15 Mike Tysons OYO. Then back to the school for partner work on the benches. P1 runs, P2 completes dips, step ups and incline merkins
Finished at semi-gloss’s office with People’s chair and air presses x50 and x25
MARY: Freddy, Rosalita, Heels to Heaven, LBC, American Hammer, Side LBC, Plank
Solid work today by all. Just over 2 miles for a Hops approved boot camp. O’Tannenbaum was cautiously optimistic about a possible delivery during the workout. Great to see Bugeater back out in the gloom. Thanks Mr. Magoo and thunder_road for the opportunity to lead.
ANNOUNCEMENTS: There’s a ruck somewhere in the future
COT: YHC with specific prayers for Floor Slapper and Grant
WARMUP: Quick mosey from the launch, up 51 to Serendipity Ln. COT: IW, SSH, LSS, Plank Jacks, and Sharon Towers
THE THANG: Mosey uphill to the end of Serendipity (much longer than most expect), then back down to the entrance at 51 stopping at each street light for 7 merkins. Rinse & Repeat for another trip up with 7 squats at each light, and back down with 8 lunges at each light. A little Mary mixed in between the rounds.
Head back to launch with a stop on Rye Mill Ct for 15 Mike Tysons OYO. Then back to the school for partner work on the benches. P1 runs, P2 completes dips, step ups and incline merkins
Finished at semi-gloss’s office with People’s chair and air presses x50 and x25
MARY: Freddy, Rosalita, Heels to Heaven, LBC, American Hammer, Side LBC, Plank
Solid work today by all. Just over 2 miles for a Hops approved boot camp. O’Tannenbaum was cautiously optimistic about a possible delivery during the workout. Great to see Bugeater back out in the gloom. Thanks Mr. Magoo and thunder_road for the opportunity to lead.
ANNOUNCEMENTS: There’s a ruck somewhere in the future
COT: YHC with specific prayers for Floor Slapper and Grant
Houston, We Have a Shortcut
Date: 2026-01-19 AO: Blakovery Q: tuck , PAX: Dosey Doe, Polly, tuck, wingman, Gump, bunker, frasier, gumbo FNGs: None COUNT: 8 THE THANG: Running in the large Providence West neighborhood (aka Houston Ridge Rd off of Bryant Farms Rd) has always been limited due to the fact that it has (or had) no outlet. While studying heat maps on Strava, as I do, I noticed some activity between 2 houses on Wilburn Ct at the bottom of the neighborhood leading to the back of Light of Christ United Methodist Church on Bryant Farms. And thus a Providence West loop hypothesis was born, and confirmed this morning when we ran it at Blakovery.
ANNOUNCEMENTS: The PR⭕️D 2.0 on Friday, February 6th SOB Beer Run/Ruck on Saturday, March 7th
ANNOUNCEMENTS: The PR⭕️D 2.0 on Friday, February 6th SOB Beer Run/Ruck on Saturday, March 7th
Swole Gear
Date: 2026-01-19 AO: Swole Q: Blanks , PAX: Emoji, Blanks, The Worm, Unplugged, hoover, Uncle Leo, Pepsi, flipper, Curious FNGs: None COUNT: 9 Holidays hit different. Most folks sleep in. Some take vacations (totally fine — no shade). Others mourn their team not advancing to the NFL Conference Championship. T’s & P’s to Bills and Bears fans… especially the latter, which is where YHC resides.
Then there’s a smaller, more questionable group — the men who leave the warmth of their beds, pry open frozen car doors, and go find the grind.
YHC was tasked with leading a Holiday Q, and judging by the mumblechatter the day before, getting men moving early was going to be… optimistic. Huge kudos to flipper, Uncle Leo, and Unplugged, for being early, ready, and setting the tone. I may have gifted the PAX a couple-minute delayed start, but once the playlist hit, all 9 PAX were locked in and ready to work.
WARMUP: SSH, ATW’s, Swings, High Pulls, stretching, prying squats, IW, ST.
On my VQ, YHC completely jacked up the counting, so I’ve been doing my best to avoid anything that requires math in the dark. The PAX, however, were having none of that. They wore me down, and we powered through SSH, Imperial Walkers, and Sharon Towers without a single counting catastrophe.
Appreciate the push, gentlemen — sometimes leadership is trusting the men around you to drag you back into the fire.
THE THANG:
Clean ‘em Up DCLX6 DPRX6 DSNX6 DSQX6 5 sets… Big Mac style. Complex, Chain, Complex, Chain, Complex
Single leg balance work Grab a bell, suitcase carry from 1 side of the lot to the other, stand on 1 leg for 15 seconds, then the other leg for 15 seconds. Turn around switch arms and repeat. Then repeat with a rack carry.
By now, YHC’s knee was angry, which turned my walk into more of a limp. Instead of leaving me behind, the PAX stayed right there with me — encouraging, chirping, and quickly deciding that what I had wasn’t a limp at all, but a full-on pimp walk. The grunts and yells from the PAX weren’t complaints; they were laughter and hype, the kind that makes the work easier and the bond tighter.
Upper Body Shrugs, Press, Curls, Tricep Extensions
Rack City As if the PAX hadn’t done enough work from the rack position already, YHC decided the only logical next step was more rack work. We grabbed double bells and ran a ladder of Clean → Squat → Press → Reverse Lunge (each leg), starting with 1 rep each, then 2, then 3… We made it through 4 rounds before the song ran out and the workout came to a merciful end — shoulders and arms smoked, legs cooked, and zero regrets.
MARY: Negative Ghost Rider, the pattern was full.
ANNOUNCEMENTS: Brew Ruck
COT: We circled up for the COT, and YHC realized afterward that in all the energy of the morning, I didn’t explicitly reference Martin Luther King Jr. or the reason today is a holiday. But looking back, what we did out there was a reflection of the principles he stood for.
MLK believed in moving people forward together, not leaving anyone behind. It’s easy to honor someone with words, but much harder to honor them with action. MLK’s life was not about comfort — it was about sacrifice, service, and showing up when it would’ve been far easier to stay home.
To be clear, a group of men working out in a cold parking lot doesn’t compare to the courage, suffering, and sacrifice that MLK and so many others endured. But what we do here is practice — practice choosing discomfort, practice carrying one another, and practice living out those values in small, daily ways.
This morning, nine men chose discomfort. We showed up early, carried each other through the work, and left better than we arrived. My hope is that you take those principles with you today, and look for a chance to make the world around you just a little better.
Then there’s a smaller, more questionable group — the men who leave the warmth of their beds, pry open frozen car doors, and go find the grind.
YHC was tasked with leading a Holiday Q, and judging by the mumblechatter the day before, getting men moving early was going to be… optimistic. Huge kudos to flipper, Uncle Leo, and Unplugged, for being early, ready, and setting the tone. I may have gifted the PAX a couple-minute delayed start, but once the playlist hit, all 9 PAX were locked in and ready to work.
WARMUP: SSH, ATW’s, Swings, High Pulls, stretching, prying squats, IW, ST.
On my VQ, YHC completely jacked up the counting, so I’ve been doing my best to avoid anything that requires math in the dark. The PAX, however, were having none of that. They wore me down, and we powered through SSH, Imperial Walkers, and Sharon Towers without a single counting catastrophe.
Appreciate the push, gentlemen — sometimes leadership is trusting the men around you to drag you back into the fire.
THE THANG:
Clean ‘em Up DCLX6 DPRX6 DSNX6 DSQX6 5 sets… Big Mac style. Complex, Chain, Complex, Chain, Complex
Single leg balance work Grab a bell, suitcase carry from 1 side of the lot to the other, stand on 1 leg for 15 seconds, then the other leg for 15 seconds. Turn around switch arms and repeat. Then repeat with a rack carry.
By now, YHC’s knee was angry, which turned my walk into more of a limp. Instead of leaving me behind, the PAX stayed right there with me — encouraging, chirping, and quickly deciding that what I had wasn’t a limp at all, but a full-on pimp walk. The grunts and yells from the PAX weren’t complaints; they were laughter and hype, the kind that makes the work easier and the bond tighter.
Upper Body Shrugs, Press, Curls, Tricep Extensions
Rack City As if the PAX hadn’t done enough work from the rack position already, YHC decided the only logical next step was more rack work. We grabbed double bells and ran a ladder of Clean → Squat → Press → Reverse Lunge (each leg), starting with 1 rep each, then 2, then 3… We made it through 4 rounds before the song ran out and the workout came to a merciful end — shoulders and arms smoked, legs cooked, and zero regrets.
MARY: Negative Ghost Rider, the pattern was full.
ANNOUNCEMENTS: Brew Ruck
COT: We circled up for the COT, and YHC realized afterward that in all the energy of the morning, I didn’t explicitly reference Martin Luther King Jr. or the reason today is a holiday. But looking back, what we did out there was a reflection of the principles he stood for.
MLK believed in moving people forward together, not leaving anyone behind. It’s easy to honor someone with words, but much harder to honor them with action. MLK’s life was not about comfort — it was about sacrifice, service, and showing up when it would’ve been far easier to stay home.
To be clear, a group of men working out in a cold parking lot doesn’t compare to the courage, suffering, and sacrifice that MLK and so many others endured. But what we do here is practice — practice choosing discomfort, practice carrying one another, and practice living out those values in small, daily ways.
This morning, nine men chose discomfort. We showed up early, carried each other through the work, and left better than we arrived. My hope is that you take those principles with you today, and look for a chance to make the world around you just a little better.
The early bird gets the GAINZ
Date: 2026-01-19 AO: Olympus Q: Blanks , PAX: Emoji, Blanks, The Worm, Unplugged, hoover, Uncle Leo, Pepsi, flipper, Curious FNGs: None COUNT: 9 Holidays hit different. Most folks sleep in. Some take vacations (totally fine — no shade). Others mourn their team not advancing to the NFL Conference Championship. T’s & P’s to Bills and Bears fans… especially the latter, which is where YHC resides.
Then there’s a smaller, more questionable group — the men who leave the warmth of their beds, pry open frozen car doors, and go find the grind.
YHC was tasked with leading a Holiday Q, and judging by the mumblechatter the day before, getting men moving early was going to be… optimistic. Huge kudos to flipper, Uncle Leo, and Unplugged, for being early, ready, and setting the tone. I may have gifted the PAX a couple-minute delayed start, but once the playlist hit, all 9 PAX were locked in and ready to work.
WARMUP: SSH, ATW’s, Swings, High Pulls, stretching, prying squats, IW, ST.
On my VQ, YHC completely jacked up the counting, so I’ve been doing my best to avoid anything that requires math in the dark. The PAX, however, were having none of that. They wore me down, and we powered through SSH, Imperial Walkers, and Sharon Towers without a single counting catastrophe.
Appreciate the push, gentlemen — sometimes leadership is trusting the men around you to drag you back into the fire.
THE THANG:
Clean ‘em Up DCLX6 DPRX6 DSNX6 DSQX6 5 sets… Big Mac style. Complex, Chain, Complex, Chain, Complex
Single leg balance work Grab a bell, suitcase carry from 1 side of the lot to the other, stand on 1 leg for 15 seconds, then the other leg for 15 seconds. Turn around switch arms and repeat. Then repeat with a rack carry.
By now, YHC’s knee was angry, which turned my walk into more of a limp. Instead of leaving me behind, the PAX stayed right there with me — encouraging, chirping, and quickly deciding that what I had wasn’t a limp at all, but a full-on pimp walk. The grunts and yells from the PAX weren’t complaints; they were laughter and hype, the kind that makes the work easier and the bond tighter.
Upper Body Shrugs, Press, Curls, Tricep Extensions
Rack City As if the PAX hadn’t done enough work from the rack position already, YHC decided the only logical next step was more rack work. We grabbed double bells and ran a ladder of Clean → Squat → Press → Reverse Lunge (each leg), starting with 1 rep each, then 2, then 3… We made it through 4 rounds before the song ran out and the workout came to a merciful end — shoulders and arms smoked, legs cooked, and zero regrets.
MARY: Negative Ghost Rider, the pattern was full.
ANNOUNCEMENTS: Brew Ruck
COT: We circled up for the COT, and YHC realized afterward that in all the energy of the morning, I didn’t explicitly reference Martin Luther King Jr. or the reason today is a holiday. But looking back, what we did out there was a reflection of the principles he stood for.
MLK believed in moving people forward together, not leaving anyone behind. It’s easy to honor someone with words, but much harder to honor them with action. MLK’s life was not about comfort — it was about sacrifice, service, and showing up when it would’ve been far easier to stay home.
To be clear, a group of men working out in a cold parking lot doesn’t compare to the courage, suffering, and sacrifice that MLK and so many others endured. But what we do here is practice — practice choosing discomfort, practice carrying one another, and practice living out those values in small, daily ways.
This morning, nine men chose discomfort. We showed up early, carried each other through the work, and left better than we arrived. My hope is that you take those principles with you today, and look for a chance to make the world around you just a little better.
Then there’s a smaller, more questionable group — the men who leave the warmth of their beds, pry open frozen car doors, and go find the grind.
YHC was tasked with leading a Holiday Q, and judging by the mumblechatter the day before, getting men moving early was going to be… optimistic. Huge kudos to flipper, Uncle Leo, and Unplugged, for being early, ready, and setting the tone. I may have gifted the PAX a couple-minute delayed start, but once the playlist hit, all 9 PAX were locked in and ready to work.
WARMUP: SSH, ATW’s, Swings, High Pulls, stretching, prying squats, IW, ST.
On my VQ, YHC completely jacked up the counting, so I’ve been doing my best to avoid anything that requires math in the dark. The PAX, however, were having none of that. They wore me down, and we powered through SSH, Imperial Walkers, and Sharon Towers without a single counting catastrophe.
Appreciate the push, gentlemen — sometimes leadership is trusting the men around you to drag you back into the fire.
THE THANG:
Clean ‘em Up DCLX6 DPRX6 DSNX6 DSQX6 5 sets… Big Mac style. Complex, Chain, Complex, Chain, Complex
Single leg balance work Grab a bell, suitcase carry from 1 side of the lot to the other, stand on 1 leg for 15 seconds, then the other leg for 15 seconds. Turn around switch arms and repeat. Then repeat with a rack carry.
By now, YHC’s knee was angry, which turned my walk into more of a limp. Instead of leaving me behind, the PAX stayed right there with me — encouraging, chirping, and quickly deciding that what I had wasn’t a limp at all, but a full-on pimp walk. The grunts and yells from the PAX weren’t complaints; they were laughter and hype, the kind that makes the work easier and the bond tighter.
Upper Body Shrugs, Press, Curls, Tricep Extensions
Rack City As if the PAX hadn’t done enough work from the rack position already, YHC decided the only logical next step was more rack work. We grabbed double bells and ran a ladder of Clean → Squat → Press → Reverse Lunge (each leg), starting with 1 rep each, then 2, then 3… We made it through 4 rounds before the song ran out and the workout came to a merciful end — shoulders and arms smoked, legs cooked, and zero regrets.
MARY: Negative Ghost Rider, the pattern was full.
ANNOUNCEMENTS: Brew Ruck
COT: We circled up for the COT, and YHC realized afterward that in all the energy of the morning, I didn’t explicitly reference Martin Luther King Jr. or the reason today is a holiday. But looking back, what we did out there was a reflection of the principles he stood for.
MLK believed in moving people forward together, not leaving anyone behind. It’s easy to honor someone with words, but much harder to honor them with action. MLK’s life was not about comfort — it was about sacrifice, service, and showing up when it would’ve been far easier to stay home.
To be clear, a group of men working out in a cold parking lot doesn’t compare to the courage, suffering, and sacrifice that MLK and so many others endured. But what we do here is practice — practice choosing discomfort, practice carrying one another, and practice living out those values in small, daily ways.
This morning, nine men chose discomfort. We showed up early, carried each other through the work, and left better than we arrived. My hope is that you take those principles with you today, and look for a chance to make the world around you just a little better.
[Bowlderdash] Bowlderdash
Date: 2026-01-17 AO: Bowlderdash Q: soft_pretzel , PAX: midriff, Dosey Doe, toolbag, Astro (Kyle Kirchhoff), Paper Jam, Franky, gumbo, turkey_leg, C3P0, tuck, Cheese Curd, Dandelion, Rob Rosenthal – Drive By, soft_pretzel, bratwurst, kirby FNGs: None COUNT: 16 WARMUP: Countless pre-runners. It was crowded out there by 5:15. THE THANG: McAlpine Greenway Loop MARY: ANNOUNCEMENTS: COT:
The Superb Owl
Date: 2026-01-17 AO: The Super Bowl Q: Starch , PAX: Roulette, teddyf3, Mr. Bean, taggart, Starch, Lando FNGs: None COUNT: 6 WARMUP: Mosey to the parking deck on lower and Ballantyne corporate for some WU Side Straddle Hop Imperial Walker Hillbilly Plank Mountain Climber Runners Stretch
THE THANG: Partner up 1 partner runs stairs to the top of the deck 1 partner does the following Donkey kicks / American Hammers Merkins / Heels to Heaven Wall sit / Plank
Mosey to the OMB parking lot for some 11s Jump squats and merkins
Head down the stairs to the park 3 rounds: 10 burpees 10 derkins 20 flutter kicks
Each pax called Mary once the six was in – Big Boys, Boxcutters, Pistol Crunches, American Hammers, 4 count J Los, and LBCs
Bear crawl, lunge walk, and jog to Bowl Street where we did some dips, step ups, derkins
MARY: 35s flutter hold to end out the workout
ANNOUNCEMENTS: OKI half and full marathon is coming up in mid February SOB beer run/ruck on March 7th Fellowship of the Idiots run is on March 21st Craft Beer Half Marathon on March 28th
COT: Thank you, Lord, for the GIFT of being able to show up in the gloom
We had Lando from Philly who’s an absolute beast. Hope to see you again next time y’all have hockey games.
Got to meet an OG with a lot of thoughts about the way things are done now Mr. Bean! Really great to work out with you, and I hope to see you again soon
Roulette was on day 13 of straight F3 workouts, but we couldn’t tell cause he was still leading the pack
taggart put in the work and got in 2.5 miles on the morning. We love to see it – keep pushing and that number will keep on ticking up.
Great to see teddyf3 out there – glad he remembers where to find us now that he’s moved onto a new AO
THE THANG: Partner up 1 partner runs stairs to the top of the deck 1 partner does the following Donkey kicks / American Hammers Merkins / Heels to Heaven Wall sit / Plank
Mosey to the OMB parking lot for some 11s Jump squats and merkins
Head down the stairs to the park 3 rounds: 10 burpees 10 derkins 20 flutter kicks
Each pax called Mary once the six was in – Big Boys, Boxcutters, Pistol Crunches, American Hammers, 4 count J Los, and LBCs
Bear crawl, lunge walk, and jog to Bowl Street where we did some dips, step ups, derkins
MARY: 35s flutter hold to end out the workout
ANNOUNCEMENTS: OKI half and full marathon is coming up in mid February SOB beer run/ruck on March 7th Fellowship of the Idiots run is on March 21st Craft Beer Half Marathon on March 28th
COT: Thank you, Lord, for the GIFT of being able to show up in the gloom
We had Lando from Philly who’s an absolute beast. Hope to see you again next time y’all have hockey games.
Got to meet an OG with a lot of thoughts about the way things are done now Mr. Bean! Really great to work out with you, and I hope to see you again soon
Roulette was on day 13 of straight F3 workouts, but we couldn’t tell cause he was still leading the pack
taggart put in the work and got in 2.5 miles on the morning. We love to see it – keep pushing and that number will keep on ticking up.
Great to see teddyf3 out there – glad he remembers where to find us now that he’s moved onto a new AO