Category: Uncategorized

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compound Skidoos Express

Date: 2025-09-17
AO: compound
Q: Skidoos
PAX: citrus, Hightower, Monte Karlo, Mr. Softee, Popeyes, @nancylopez FNGs: None
COUNT: 7
WARMUP: side straddle hops, Michael Phelps, cherry pickers, Moroccan nightclubs, Willie mays hays THE THANG:

Workout:
300 M Run (Approximately)
5 Rounds of modified Cindy
300 M Run
4 Rounds of modified Cindy
300 M Run
3 Rounds of modified Cindy
300 M Run
2 Rounds of modify Cindy
300 M Run
1 Round of modified Cindy
300 M Run

1 Round
• 5 Burpees
• 10 Merkins
• 15 Big Boys
• 20 Air Squats

COT:

MARY: Freddy Mercuries, Fire Hydrants, Flutter Kicks
ANNOUNCEMENTS:
COT: Life comes at you fast, slow down and enjoy the ride

Tags: compound, citrus, Hightower, Monte Karlo, Mr. Softee, Popeyes, @nancylopez

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thehighlands Surf City USA

Date: 2025-09-18
AO: thehighlands
Q: LTD
PAX: Hard Knox, Katniss, Obadiah, Flat Tire, LTD
FNGs: None
COUNT: 5
WARMUP: Dropped my Shades, Baywatch Slow Motion Jogging, Hit Sand, Venice Beach Muscle Poses
THE THANG: Enacted strict surfer etiquette by starting all communications with bro, dude, or yo. Turned up the surfing music. Two circuits with four stations with the pacer carrying the surfboard around half the field, while wearing wetsuit top and surfer hair. Went two rounds which allowed us to complete eight stations: Loungin’ and Lookin’, Half Pipe, Paddle, Don’t Be A Tool, Look and Duck, Catch The Wave, Don’t Be A Tool (Modified), Towel Time. Worked in a mosey and a crab walk that allowed us to discuss important surfing trivia MARY: Loungin’ and Lookin’ (other side), What Cha Readin’ On the Beach ANNOUNCEMENTS: None
COT: Man in the arena quote from Teddy Roosevelt’s speech. Don’t be the critic on the sideline, get after living!

Tags: thehighlands, Hard Knox, Katniss, Obadiah, Flat Tire, LTD

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hoya-paxa Partner leg day

Date: 2025-09-18
AO: hoya-paxa
Q: Hammer
PAX: Ziggy, Daaa Auditor, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HW, IBACs, Moroccan Night Clubs, Don Quixotes, Down Dog, WGS, Cobra Kai

Mosey to Hardy Middle.

THE THANG:
Two rounds:
Partner Nordic curls x 60sec
Partner Durkins (raise past 90 degrees) (60sec)
Fellowship jog
Two rounds:
Sissy Squats x10 (partner assist)
Australian pushups x20

MARY:
V-ups, Dead bugs, Freddy Mercs (slow), LBCs (w/double-ended crunch), Heels to Heaven

Fellowship jog back to the AO

ANNOUNCEMENTS: Grunt coming up in Nov. Book club (see channel), Old Rag hike in October.

COT: This week in history (on the 16th) the Mayflower left England for the new world carrying 102 colonists and 30 crew. Half died in the winter, but overall the colony became successful. Sometimes you have to branch out and take a chance.

Tags: hoya-paxa, Ziggy, Daaa Auditor, Hobbyhorse

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olympus IPC Week 2 (aka The Cleveland Sucks)

Date: 2025-09-18
AO: olympus
Q: Pop Fly
PAX: Nano, Atlas, Doodles, Toolbox, Roddick, Ashe, Peanuts, NOAA FNGs: None
COUNT: 9
WARMUP: Yes
THE THANG: IPC Week 2
MARY: No
ANNOUNCEMENTS: 2ndf next Thursday, 3rdf on 18 October
COT: The Q thanked everyone for coming out and relayed how much it means to all the PAX when you know the beatdown is going to suck, and you come out anyways. That’s the brothership aspect of F3

Tags: olympus, Nano, Atlas, Doodles, Toolbox, Roddick, Ashe, Peanuts, NOAA