Columbia – Sawmill

Group Effort for Valdez

AO: sawmill Q: Flapper , Full Metal Jacket, Rudder (WeaselShaker) PAX: Flapper, Full Metal Jacket, Lemmy, Rudder (WeaselShaker), Bush FNGs: None COUNT: 5 WARMUP: Rudder (WeaselShaker) led us in a vigorous warmup with LBACs, IWs, HBs, Merkins, Flutters, Gas Pumpers, TTT, WM, Squats, and Finkle Swings THE THANG: Rudder (WeaselShaker) led us in the first …

Group Effort for ValdezRead More »

10 Station Gauntlet

AO: sawmill Q: Full Metal Jacket PAX: Gepetto, Rudder (WeaselShaker), Lemmy, Flapper, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Stretches, SSHs, IWs, Hillbillies, THE THANG: 10 Stations 1-20 Mtn Climbers (4-ct) 2-30 Flutters (4-ct) 3-25 Plank Jacks 4-50 Merkins 5-25 Squats 6-25 American Hammers (4-ct) 7-25 Iron Crosses 8-10 Burpees 9-30 SSH (4-ct) 10-30 …

10 Station GauntletRead More »

Creating our own luck scooter friendly

AO: sawmill Q: Cottontail PAX: Full Metal Jacket, Gepetto, Goodspeed, Rudder (WeaselShaker), Valdez, Betty Crocker FNGs: None COUNT: 7 WARMUP: mosey, copperhead squats, IW, hillbillies, LBAC, merkins, finkleswings, toy soldiers, monkey humpers, discover your coupon pile has been spirited away, mumble chatter about RCRC leadership, our donated American :flag-us: is missing, SSH THE THANG: (1) …

Creating our own luck scooter friendlyRead More »

Down & Up

AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Gepetto, Full Metal Jacket, Lemmy FNGs: None COUNT: 5 WARMUP: Rudder’s Classic Warm-arama, with the enforcement of Oil Dereks. Everyone, I mean EVERYONE, hates them. Therefore we did them. THE THANG: Since Gepetto is on the IR, yet posted (kudos, young man) Q crafted a “no mosey” beatdown …

Down & UpRead More »

The Boot Q

AO: sawmill Q: Gepetto PAX: Full Metal Jacket, Flapper, Rudder (WeaselShaker), Lemmy, The Beast FNGs: None COUNT: 6 WARMUP: OG warm up, some with 10 others with 11 or even 9 reps THE THANG: today was all about abs and arms because YHC foot don’t work, PAX grabbed 2 corner blocks and lined up on …

The Boot QRead More »

Circuit Jerk

AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Lemmy, Snowden (Weasel Supporter) FNGs: None COUNT: 4 WARMUP: Warm-arama consisted in f your bread n’ butter exercises. All the classics. With the addition of Oil Derricks. FMJ made the fatal mistake of telling the Q how much he hates those. We’ll be seeing more of …

Circuit JerkRead More »

DoDeck!

AO: sawmill Q: Full Metal Jacket PAX: Flapper, Lemmy, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Yep! LBACs fwd/backward/air press/seal claps/TTT/SSHs/Flutters/Rosalitas THE THANG: (Lemmy ran many miles) -5 cones evenly spread apart w/F3 card at each cone -Pax does the exercise & reps at each cone then MOTs to next cone and …

DoDeck!Read More »

Misinterpreted words! Literally!

AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Flapper, Full Metal Jacket, Cottontail, Betty Crocker, Rudder (WeaselShaker), Shuttlecock FNGs: None COUNT: 7 WARMUP: Typical warmup exercises THE THANG: Clarification of misused words (Compliment/complement; literally/figuratively; -Upside-down pyramid tel:10-9-8-7-6-5-4-3-2-1 Merkins/Squats/BBSUs -10-10-10 x 10 (Squats/Air Press/Curls w-Coupons -Other stuff! ANNOUNCEMENTS: Nope COT: Prayers for all!

Bucket o’pain!

AO: sawmill Q: Full Metal Jacket PAX: Cottontail, Lemmy, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Basic stretches THE THANG: Each pax grab a coupon and back to AO. -Each pax takes a turn choosing a :tennis: from the bucket; each :tennis: has reps/exercise written on it -Do the exercise/reps and mosey …

Bucket o’pain!Read More »

YHC against YHC

AO: sawmill Q: Rudder (WeaselShaker) PAX: Rudder (WeaselShaker), Full Metal Jacket, Lemmy, The Beast FNGs: None COUNT: 4 WARMUP: Your normal stuff. I should just say Sawmill Warm-arama. SSH, Little Baby Arm Circles (F&B), ATAT, (Imperial Walkers for you non-nerds), Hillbillies, Don Quixote, TTT, Merkins, Big Boys, Flutters, LBC’s, Oil Derricks, Finkel swings. THE THANG: …

YHC against YHCRead More »

Scream like a human

AO: sawmill Q: Rudder (WeaselShaker) PAX: Lemmy FNGs: None COUNT: 2 WARMUP: Lemmy took off running. YHC lead typical Warm-arama stuff. SSH, IW’s, Hillbillies, Lil’ baby arm circles, squats, Don Quixote‘s, TTT, Merkins, Gas Pumpers, Flutter’s, and of course, Ray Finkle‘s favorite. THE THANG: W/out a designated Q, Pax would phone-in the workout (pitiful). So …

Scream like a humanRead More »

Blustery

AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Full Metal Jacket, Lemmy FNGs: None COUNT: 4 WARMUP: somewhat. THE THANG: FMJ did Booty things. Rest did runny things. Peaking for Dam2Dam this Saturday. Cheesy posted on time for 7.5 miles. YHC set his alarm wrong, so ended up with 5.5. Lemmy did a couple wardrobe changes …

BlusteryRead More »

Sweet smells of Doko Smoke

AO: sawmill Q: Betty Crocker PAX: Betty Crocker, Full Metal Jacket, Goodspeed, Gepetto FNGs: None COUNT: 4 WARMUP: minimal stretch THE THANG: miles & merkins ANNOUNCEMENTS: COT: Will you be a fountain or will you be a drain today?

Winkie resurrected

AO: sawmill Q: Cottontail PAX: The Beast, Lemmy, Full Metal Jacket, Shuttlecock, Gepetto, Rudder (WeaselShaker), Flapper FNGs: None COUNT: 7 WARMUP: jog in place, SSH, LBAC, Finkleswings, O/H press, seal claps, copperhead squats, cherry pickers, mosey to church. THE THANG: 4 corners at church. Merkins, 5-10-15-20. WAM, 5-10-15-20. 20 BBSU. Close hand, 5-10-15-20. 15 BBSU. …

Winkie resurrectedRead More »

Lone Man Workout

AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Sort of. THE THANG: (0324-0435 hrs) 700 Merkins (5-10-20-30-20-10-5 x 7) ANNOUNCEMENTS: PTL!! COT:Psalm 121:1-2!

Today is Ab Day, Today

AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Full Metal Jacket, Gepetto, Goodspeed, Flapper FNGs: None COUNT: 6 WARMUP: Disclaimer (yep!) 5 Core Principles then Warm-aroma w/out ab exercises. After all, check out the days title!! So Side Stratal Hops, Little Baby Arm Circles, Imperial Walkers, Hillbillies, Don Quijote, Thru the Tunnel, Merkins, Oil Derecks, Finkel …

Today is Ab Day, TodayRead More »

Arm Day

AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Full Metal Jacket, Gepetto, Lemmy FNGs: None COUNT: 5 WARMUP: YHC was still at Graceland doing an encore Elvis. (Yep. It’s in the Lexicon) Thanks for leading, FMJ THE THANG: Arm Day at Sawmill. Lots and lots of arm exercises. Most with bricks. And tons of Merkins. Everything …

Arm DayRead More »

Lone Man Workout

AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: A few basic stretches THE THANG: Merkins (Uphill/Downhill sets of 100) 5-10-20-30-20-10-5 x 3 = 300 merkins Shoulder Presses w/Coupon 10 sets of 10 reps = 100 presses ANNOUNCEMENTS: Nope COT:Praying for a co-worker undergoing heart transplant surgery this evening. …

Lone Man WorkoutRead More »

To Each His Own

AO: sawmill Q: Gepetto PAX: Valdez, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: not today THE THANG: run, walk, or merkins (and block work) ANNONCEMENTS: none COT: prayers to those at the Scandinavian Relay

Bucket ‘n Run!

AO: sawmill Q: Full Metal Jacket PAX: Flapper, Lemmy, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Various Stretches/IWs/HBs/LBACs THE THANG: -Lemmy ran miles and also track workout -Bootcamp: Each PAX grabs coupon and back to Start Point (SP) Each PAX MOTs to the bucket; one pax grabs 🎾 and all pax mot …

Bucket ‘n Run!Read More »

Double 11s in oakhurst

AO: sawmill Q: Flapper PAX: Flapper, Full Metal Jacket, Gepetto, Lemmy, Rudder (WeaselShaker), The Beast FNGs: None COUNT: 6 WARMUP: Mosey to intersection in oakhurst with the following along the way: SSH, IW, HB, LBAC, TTT, WM, copper head merkins, flutters, copper head squats, finkel swings THE THANG: Gepetto walked; Lemmy and Beast ran; FMJ, …

Double 11s in oakhurstRead More »

Run n’ Beatdown

AO: sawmill Q: Full Metal Jacket PAX: Flapper, The Beast, Lemmy, Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Yep! Various stretches and exercises (SSHs, IWs, HBs, Windmills, Mtn Climbers THE THANG: 2 Pax ran miles 2 Pax moseyed to Blythewood Baseball Park 1. 10 pull-ups 2. 15 Decline Merkins 3. 20 Dips 4. 25 …

Run n’ BeatdownRead More »

Experimentation

AO: sawmill Q: Gepetto PAX: Lemmy, Goodspeed, Betty Crocker FNGs: None COUNT: 4 WARMUP: some THE THANG: Run today no bootcampers. Science experiments were completed and the results were astonishing! ANNOUNCEMENTS: Dark Anchor and The Scandinavian Relay are close! COT: yes

Run n’ Push!

AO: sawmill Q: Lemmy PAX: Full Metal Jacket, Gepetto, Lemmy FNGs: None COUNT: 3 WARMUP: Just a little THE THANG: 2 ran miles / 1 did Merkins ANNOUNCEMENTS: Not really COT:Prayed for families and safe travels

Inverted Pyramids

AO: sawmill Q: Rudder (WeaselShaker) PAX: Rudder (WeaselShaker), Full Metal Jacket, Gepetto, Shuttlecock FNGs: None COUNT: 4 WARMUP: Bootcampers (2) did classic exercises. Side, straddle hops, little baby arm circles, squats, oil dericks, plank jacks, Bigboys, Gas Pumpers, Finkel Swings THE THANG: Pyramids. Or…inverted Pyramids? Started at 10 reps and decrease by 1 all the …

Inverted PyramidsRead More »

4-Corners & Stud!

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 …

4-Corners & Stud!Read More »

End of 2023 Lone Man Workout

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!

Lone Man Workout

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

Rainy Tabata

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.

12 Planks of Christmas

AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Flapper, Full Metal Jacket, Goodspeed FNGs: None COUNT: 5 WARMUP: Typical exercises. THE THANG: With the help of Dry Erase Board of Pain and a Tabatta Timer of Terror, Pax did TWO sets of each plank focused exercise. 45 seconds on/15 seconds off. Or as Flapper stated “The …

12 Planks of ChristmasRead More »

Tabata Snackies

AO: sawmill Q: Flapper PAX: Flapper, Full Metal Jacket, Lemmy, Rudder (WeaselShaker), Shuttlecock, Waterboy FNGs: None COUNT: 6 WARMUP: Mosey to baseball parking lot SSH, EW, HB, LBAC, Cherry Pickers, OHP, WM, TTT, Squats, Merkins, Gas Pumpers THE THANG: Mosey to snack shack for 3 rounds of Tabata (1 min exercise, 15 sec rest) with …

Tabata SnackiesRead More »

Morning Stretch Out

AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Cheesesteak, Gepetto FNGs: None COUNT: 4 WARMUP: SSH, LBAC, IW, HB, TTT, THE THANG: Mosey to the school 5 burpees 10 Squats 15 Flutters Mosey 1 lap 5 Flutters 10 burpees 15 Squats Mosey 1 Lap 5 Squats 10 Flutters 15 burpees. PAX thought this wasn’t enough. …

Morning Stretch OutRead More »

Mystery Man Workout

AO: sawmill Q: Snowden (Weasel Supporter) PAX: Waterboy, Full Metal Jacket, Shuttlecock, Gepetto, Lemmy, The Beast, Snowden (Weasel Supporter) FNGs: None COUNT: 8 THE THANG: Run, Merkin ANNOUNCEMENTS: Kiawah Discount Rate! COT: Who drove the Kia?

Ruby Q

AO: sawmill Q: Ruby PAX: Full Metal Jacket, Gepetto, Shuttlecock, Fenway, Flapper, Lemmy, Cheesesteak, Ruby FNGs: None COUNT: 8 Ghepetto, Lemmy, and Shuttlecock logged some mileage while the rest of us worked through a boot camp. The WARMUP: The usual – SSHs x 20 TTTs x 15 IWs x 15 Abe Vigodas x 15 LBACs …

Ruby QRead More »

Now Streaming on Mosey+

AO: sawmill Q: Silent Bob PAX: Snowden (Weasel Supporter), Full Metal Jacket, Lemmy, Gepetto, Shuttlecock, Flapper, Silent Bob FNGs: None COUNT: 7 WARMUP: – Slaughter Starter (Burpees x20) – Side Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (w/ Moroccan Night Clubs and Seal Claps) – Merkins x30 THE THANG: – Mosey …

Now Streaming on Mosey+Read More »

Runnin’ and Pushin’!

AO: sawmill Q: Full Metal Jacket PAX: Shuttlecock, Valdez, Gepetto, Cottontail, Cheesesteak, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: Runners stretched THE THANG: At least 4 Pax ( Cheessteak, Cottontail, Gepetto, and Valdez)running in the Kiawah Island Marathon/Half-Marathon (I may have missed someone!) Shuttlecock ran many miles; FMJ mucho merkins ANNOUNCEMENTS: Nope COT:Isaiah 41:10

Bring your towel!!

AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Waterboy, Lemmy, Q-Beam FNGs: None COUNT: 8 WARMUP: Q over slept! 4 minutes late! But not too late for a respectable warm-up! SSH, LBAC, Squats, Don Quixote, IW, Hillbillies, Merkins, GasPumpers, Flitters, LBC, MORE MERKINS!! Finkle Swings (naturally!). Finish off with a lecture …

Bring your towel!!Read More »

Exceed the Standard!

AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Just a little THE THANG: 840 Merkins + Bible Verse Memorization between sets of 30 Merkins (2 Cor. 9:7, Isaiah 41:10, Col. 3:23-24) ANNOUNCEMENTS: For Encouragement and Accountability, I offer the following: Encouragement 2023 Merkin Goal: 250,000 2023 Merkins Accomplished: …

Exceed the Standard!Read More »

Going to School

AO: sawmill Q: Goodspeed PAX: Flapper, Rudder (WeaselShaker), Full Metal Jacket, Lemmy, Gepetto, Valdez FNGs: None COUNT: 7 WARMUP: the usual, LBAC, Finkle Swings, TTT, Windmills, SSH THE THANG: Start Mosey to the High School. First bus stop do 30 reps of exercise, go back for late Pax, restart the route to the school, get …

Going to SchoolRead More »

Going to School

AO: sawmill Q: Goodspeed PAX: Flapper, Rudder (WeaselShaker), Full Metal Jacket, Lemmy, Gepetto, Valdez FNGs: None COUNT: 7 WARMUP: the usual, LBAC, Finkle Swings, TTT, Windmills, SSH THE THANG: Start Mosey to the High School. First bus stop do 30 reps of exercise, go back for late Pax, restart the route to the school, get …

Going to SchoolRead More »

Deck o’ cards

AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket, Gepetto, Waterboy, Flapper, Lemmy, Shuttlecock FNGs: None COUNT: 6 WARMUP: SSHs/LBACs/IWs/Hillbillies/Windmills/Mtn Climbers THE THANG: Five Card Draw -Dealer deals 5 cards to each Pax; each pax can pick no more than 3 cards; best hand wins; pax do the exercises listed on each of winning …

Deck o’ cardsRead More »

PHP Code Snippets Powered By : XYZScripts.com