01/09/2026 - Kratos - Birthday Dice
WARMUP: The usual THE THANG: Throw the dice and do the exercise at each station MARY: no time ANNOUNCEMENTS: in slack COT: Spatchcock & M’s pregnancy , Flatline’s job
Pax: Tulip
01/05/2026 - Cheetah - That last round sucked or New Years Resolutions
WARMUP: Mosey, the Holy Trinity followed by Sun Gods. Indian Run (with Merkins) back to the flag THE THANG: Manly Men 2026 kickoff. We did a litany of exercises (lunges,…
10/28/2025 - Holy Iron - Macho Madness
WARMUP: Macho man mosey and warmarama THE THANG: some kettlebell work and sandbag MARY: some core and more core ANNOUNCEMENTS: some stuff happening COT: prayers for PJ and lifting thanks…
08/18/2025 - Cheetah - Indians and Ladders
WARMUP: Mosey to bball area and did the usual. Side straddle hops, Imperial Walkers, Weed Pickers and Sun Gods THE THANG: This masterpiece played out in 3 parts. First off,…
08/05/2025 - Holy Iron - Not as fun as last weeks bd.
WARMUP: SSH, Weedpickers, Merkins THE THANG: 20/15/10/5 Reps of Curls, Squats, Merkin pull-throughs, Kettlebell Swings, and Deadlifts. Mosey after each round. Moved to the back of the building and conducted…
08/01/2025 - Kratos - It’s All in the Hips
F3 Beatdown: “It’s All in the Hips” * SSH x 25 * Hip Circles x 10 each direction * Toy Soldiers x 15 * Imperial Walkers x 20 * Glute…
07/24/2025 - Stoneclad - Dude, Stop Running!
WARMUP: Imperial Walkers, March Slaps, Side Straddle Hops, Coperhead Squats, Weed Pickers, Air Presses, Sun Gods, Michael Phelps THE THANG: PAX bangs out 20 reps while one bear crawls out…
06/26/2025 - Stoneclad - Flatline hates everything 😡 🌧️📉👎🏻🙅♂️
WARMUP: mosey, windmills, weed pickers, imperial walkers, hillbillies, merkins THE THANG: 6 exercises, sets of 50, 40, 30, 20, 10 reps – Curls – Squats – Triceps – Calf raises…
06/06/2025 - Kratos - The Worky Outy Thingy!
WARMUP: Mosey, SSH, Weedpickers, Merkins THE THANG: Various worky outy thingys. MARY: Yes and no. ANNOUNCEMENTS: 4th of July convergence at Sequoyah Park, 0630. COT: Prayers for those F3 pax…
06/05/2025 - Stoneclad - Keep on Rollin’
WARMUP: mosey and warmarama THE THANG: every thang MARY: some core ANNOUNCEMENTS: COT: prayers for crow hop and