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olympus Leftovers

Date: 2025-11-29
AO: olympus
Q: Ashe
PAX: citrus, Obadiah, Monk, Walk-on, Po
FNGs: None
COUNT: 6
WARMUP: lap – mosey with butt kickers, high knees, karaoke, etc. THE THANG: burpee broad jump 10-15 yards, heels to heaven and ww1 repeat to 55

Crawl bear 20, standing face pulls back to goal line

Lap repeat but shorter distances

2 laps, last with pace

Half-pitch 3 on 3 soccer

MARY: yes

ANNOUNCEMENTS: Happy 50 Norm!

COT: active waiting

Tags: olympus, citrus, Obadiah, Monk, Walk-on, Po

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atlantis Black Friday Coupons

Date: 2025-11-28
AO: atlantis
Q: Hammer
PAX: Hammerhead, Palmetto, Doogie Howser
FNGs: None
COUNT: 4
WARMUP: SSH, Arm Circles, Face Pulls, I/Y/T, Down Dog, WGS, air squats, mosey THE THANG: 4 stations, 1 minute action, 10 second switches:
75# Sandbag Deadlift (Dealer’s choice: RDL, Split leg, Std)
60# Sandbag Power Clean
50# Sandbag Curls / Bent Over Rows
40# Sandbag Burpee/Thruster
5 rounds (3 minute mosey between round 3 and 4)

MARY: V-Ups, Dead Bugs, Freddie Mercs, Heels-to-Heaven, Russian Twists, Plank ANNOUNCEMENTS: Football game next week!
COT: Life gives you lemons. Turning it to lemonade takes practice. Keep people around you that’ll help you stay in that mindset.

Tags: atlantis, Hammerhead, Palmetto, Doogie Howser

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thepatriot JG TS Meetup

Date: 2025-11-28
AO: thepatriot
Q: Wedding Singer
PAX: Major Payne, Smokey, LaForge, Rim Fire, Hops, citrus, Kodiak, Walker, Fiddler FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walker, Hillbillies, Michael Phelps, Cherry pickers, Downward dog, WGS
THE THANG: Abbreviated JG, joined by Terrapin Station several rounds

Run 3 minutes
Stop and perform 20 squats, 5 burpees, 20 merkins
X 7 rounds

MARY: 50 lbc, 30 flutter

ANNOUNCEMENTS: coffee inside

COT: Holiday traditions evolve, whether you are ready or not. As you figure out what the new traditions could be, embrace new opportunities over the holidays.

Tags: thepatriot, Major Payne, Smokey, LaForge, Rim Fire, Hops, citrus, Kodiak, Walker, Fiddler

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sparta Quick Pivot

Date: 2025-11-28
AO: sparta
Q: Battleship
PAX: Monk, Obadiah, Peanuts, NOAA, Sunny
FNGs: None
COUNT: 6
WARMUP:
Jog to the 30. Squat
Backwards Run back to endzone. Squat
Karaoke to the 30. Squat
Karaoke back. Squat
Lunge to the 20. Squat
Willie Mays Hayes walk back to the endzone (alternating sides). Squat Arm Circles.
Michael Phelps
Whip N’ Nene’s.

THE THANG:

Teams of Two

Round 1.
5 exercises, 100 reps each exercise, completed by each team. Non-exercising team member runs to opposite endzone and back, then switch.

Squats, Kettlebell Swings, Bent over Rows, Shoulder Press, WW III’s.

Round 2.
Member one does curls while member two carries cinder block overhead, starting at endzone. Every 10 yards switch.

At the fifty: Member one does Standing American Hammers (twists with the Cindy) while member two does murder bunnies back to the endzone. Every ten yards switch.

Fellowship lap to finish.

MARY: American Hammers, Freddy Mercuries, Side Dips, Jane Fonda’s, Dead Cockroaches. Heel Taps (on your back)

ANNOUNCEMENTS: Manly Book Challenge,
East-West Football game.
Prayers for the National Guardsman shot in DC.

COT: Thankful for FCPD, for F3, and it’s members. Thankful for the group never leaving a man “the way you found him.”

Tags: sparta, Monk, Obadiah, Peanuts, NOAA, Sunny