Author: wstark

Echo-Q
Tarnish
Photon
Flipper
Crawdad
Guardian
Geppetto
Irish Hoss
Badger
Huckleberry
Bourbon
Flat Rate
Soot-FNG
Cyber Truck
Ukulele
Longhorn
Opening and warm ups SSH,windmills in cadence and a lap around the parking lot.
Beatdown was suicides on tennis courts with different exercises each round.
Round 1 was just a regular run suicide
Round 2 was 20 SSH at each line
Round 3 was 10 merkins each line
Round 3 was 20 LBC’s at each line
Round 4 was 20 squats each line
Round 5 was 25 mountain climbers at each line
Closing and Flat rate was 6
FNG Soot

Beatdown started at 6:30.
Side Straddle Hops and Windmills to warm up.
7 merkins
4 burpees
17 situps
76 strides run out and back.
Did that on repeato for about 25 minutes.

Then we had an impromptu baseball game using a tennis ball and a shovel from my shovel flag. Ended in a 0-0 tie.

Q: Hannibal
Van Gogh
Frodo
Capital
Photon
Guardian
Goldstar
Tarnished
Tenpin
Meatloaf
Doubtfire
Nitrous
Coconut
Longhorn
Flo

Long weekend ruck: decided to ruck at 5:30 since it was a holiday.
Rucked out the river and back down Elm Street approximately 2.5 miles.

Q: Hannibal
Tenpin
Longhorn
Guardian
Capital
Photon
Meatloaf

Brickyard
Chicken legs
Cybertruck
Vespa
Manchester
Fat Amy
Slider
Waldo
Doubtfire
Squeegee
Clutch
Tackleberry

Today's workout we divided up into groups of four to make four squares. Each Square had its individual workout ranging from anything from block curls to burpees. The workouts were a savata fashion which was 45 seconds work 15 seconds rest. After each station you rotated to the next continuing all 12 workouts. The final 12 minutes we played a little Foursquare and continue to do exercises when somebody was knocked out.

7.10.25 – The Wall – Leftover Fireworks

Q: Gold Star
Pax list:
Binford
Bevo (2.0 FNG)
Longhorn
Photon
Soot
Pimento (6)
Badger
Isosceles
Flipper
Huckleberry
Geppetto
Coconut
Mile High
Guardian

Warmup
>Potato Pickers – in cadence
>Chainbreakers – in cadence
>Motivators – Starting at 5

Beatdown = Partner work, DORA style

>5 Rounds – Partner runs to stair landing, does the 5 reps, and back
>Booyah! Merkins when switch partners – 2 sets each switch

Sparklers = 50 Absolutions
>5 x Donkey Kicks

Pop-Its = 100 Mike Tysons
>5 x Peter Parkers

Fire Crackers = 150 Smurf Jacks
>5 x Mountain Climbers (2is1)

Bottle Rockets = 200 Monkey Humpers
>5 x Superman Merkins

Roman Candles = 300 Squats
>5 x V-Ups

COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture

7/9/2025

PAX
Sven – Q
Doogie – 37th Birthday
Footloose
Brass Tacks
Redken
Rudy
Stalker
Richie Rich – FNG
Nottingham
Big Tuna – FNG
Fat Amy
Trebek
Baseline
Yoshi
Viper
Snakebite
FreeBird

SWAMPBALL

Richie Rich – FNG – EH by Sven
Big Tuna – FNG – EH by Nottingham

Fallout's Beatdown

Pax:
Armstrong
Dr. Banner
Fallout Boy (Q)

Route 66 warm up around building with increasing sets of burpees to 11.
Beatdown: Squat w/ block, Ninja Squat, Murican, BB sit up w/ block in sets of 11, 10, 10, 10 , 10, 9, 8, 7, 6, 5, 4, 3, 2

"When your up – when your down"

Pax:
Armstrong
Fallout Boy
Pinto (Q)
Raven

Up – 29 reps each exercise
Arm Circles – Forward and Backward
Chain Breakers
Block Curls
Block – Overhead press
Block Swing
Wall Sit – 29 forward and 29 backwards

Down – 29 reps each exercise
Mericans
Hip Thruster
Crunches
Heals to heaven
Plank – 29 count

1 lap jog

Announcements & Prayer Requests

7/9/25
Mudhole
Wednesday Ruck

Pax:
Armstrong
Pinto
Raven -Q

Intro
5 Principles

Rucked south, then back north to observation tower, back to parking lot.

CoT
BoM

As always it was an honor to lead.

Sorry, Doc Punk. Just saw this, but I'm glad Yoshi got a hold of you and you were able to make it tonight. We loved having you.