Author: wstark

Pre run. Q – callahan.

Pax
Callahan
Isosceles
Thor
Viper
Full pull
Badger

Ruck – basic out and back

PaX:
Armstrong
Fallout Boy
Raven
Pinto

Introduction
5 Principles

Announcements
COT

3/9/25
Pump Station Run
BDE Mile
Thor(Q)
Photon
Badger
Norm
Carmen San Diego

Thor: 6
Badger: 7
Norm: 7.25
Photon: 8
Carmen San Diego: 8.25

Next Round: May 4

3/6/25
Wakanda: Shuttle Run
Thor(q)
Chubbs

Warmed up
Hung out under the school entrance because it was so damn windy!
Did 10 reps of the exercise and then ran to the cones.
10 HR Merkins
10 WW3
10 Squrl Thrusts
10 Man Makers

COT

We toured the actual battlefield in the snow.

Runt
Carmen Sandiego
Norm
Arkie
Rudy
Crawdad
Dougie
Wipers
Stalker

Echo-Q
Lonzo
Pooh Bear
Rudy
Norm
Little Giant
Gold wing
Full Pull
Viper
Footloose
Opening, warm ups, 10 count motivator, 7 count squativator, chain breakers
Beatdown was mosey out towards hill, stop and do some lunge walking, and then mosey rest of way to hill. Bottom of the hill 10 burpees and then rotate running up hill and bear crawling up hill. At top of hill 25 big boys. Do that whole time and then mosey back to library for COT. Norm was 6

Echo-Q
Deliverance
Mile High
Photon
Golden Gate
Binford
Opening and then rucked down 6th street and back with a topic of adversity and how we deal with it. Was a great and slippery ruck!!
COT Mile High was 6

Subzero Friday Run
Pax: Southie, Colson, Dora, Brogan (Q)
Warmup: 15 Don Quioxtes, 15 Squats, 20 merkins
Workout: Ran 2.25 miles
Ended with COT

3/8/25 – A Fly Went By

Irish Hoss – Q
Jersey
Runt
Manchester
Lift kit
Shepherd
Thai Guy
Manscape – FNG
Huckleberry
Rudy
Norm
Crawldad
Carmen SanDiego
Doogie

Children’s book series by Dr. Hoss

Warm up
8 Count Motivator
Potato Pickers
Worlds greatest stretch
Downward Dog

The Work – modified Lucky 7s format – needed to move to the grass field due to ice in the parking lot.

7 sets of 7 reps with a 10 yard sprint

Fly – Superman
Frog – Tyson
Cat – jump squats
Dog – fire Hydrants
Pig – Burpees
Intermission- mosey around the Cinema
Cow – MH calf raises
Fox – Apologist Ohnos
Hunter – imperial Walkers
Goat kicks
Final Round – 7 reps of each exercise at each cone
Ended with some simple Yoga stretch

COT – FNG named Manscape

13 HIMS gathered round the table to be reminded of their Not Guilty verdict. PTL!

Q- Djibouti

PAX

Apollo
One Man Band
Road Rage
Huffy
Mike High
Astro
Rudy
Doubtfire
Bulldog
Manchester
Tackleberry
Vespa