Fart sack Friday?! With a spritzer

Conditions …. if u woke up to your alarm and looked at the radar around 4:30 am you saw large green blue blob of rain heading straight for the tower….. so, u turned off your alarm and went back to the FS. 74 degrees 78% humidity slight breeze and a SPRITZER or rain.  Best beatdown conditions …

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…. Minute to Win it

Q: Chilipepper Pax brave enough to post..  Stagecoach and Mr Clean   5 core principles were referenced and Mozy!  High Knees and butt kickers along with some mumble chatter initiated today beatdown.  Followed by SSH, Michelle Phelps, Agitators and some old fart back stretches for Stagecoach.. (thanks JD).   Each pax grabbed 2 35 pond …

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TGIF Workout!

It was an honor to VQ 21 strong and able men at Nathan Benderson Park for a long-winded beat down. The sessions started at 5:15 with 5 Core principles, a disclaimer, and a thorough warm-up. Warm-Up (x2): Windmills, storm troupers, moroccans, squats, mnt. climbers, press-ups, arm circles and Michael Phelps. We proceeded with a short …

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A burpee or two

We had 19 Pax out for a beatdown at Nolan, including Jimmy Dean circling around on his bike. If you fart-sacked and missed this beatdown, you can make up for it by doing 201 burpees. The warm-up was standard with a couple of laps of the Nolan parking lot, followed by Side-straddle hops, strawberry pickers, …

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Caught In A Mosh!

Weather: 74 degrees, not terrible QIC: BRUTUS PAX: Sniper, Sir Wallace, BP20, Red Card, Top Secret, Lancelot, Bing, Flavortown (quasi-FNG), Captain Ron, Pick Axe (quiet little fella), Shotgun, Manziel, Pudge, Snapshot, Pin Cushion (FNG), Defib, Chili Pepper, Mr Clean, Crabcakes, Condenser, Big Mac, Goob, Lifeboat (DR from ATL), Brutus. 5 Core Principles were recited, and …

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Harbour Tour

Weather Hot and Humid (Just like every other day in Florida during the summer) QIC – Mr Clean Pax in Attendance:  Lancelot,  Snapshot, Sir Wallace,  Clutch, Capt Ron, Shotgun, Manziel 5 Core Principles were disclosed. Disclaimer of this would not be a normal Q as it was a Tour of the New AO. Mosy – …

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Escalator on Greenbrook Blvd

Weather: a slight chill in the ai…okay it’s gone. Time to start Pax: Mr Clean, Lancelot, Ferrari, Shotgun, Capt Ron, Bing, Pincher, Cavallino, Crabcakes, Olympus, Top Secret, Goob, Brutus, Pudge After a 2 lap Mozi with Carioca x2, Butt Kickers, High knees, Nur and side shuffle x2 it was time for COP – Circle of …

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2nd Stop on the Big Guava Tour

Weather: 77 and Thick Pax: Snapshot, Bing, Yamaha, Crab Cakes, Sir Wallace, Lancelot, BP20, Red Card, Brutus, Mr. Clean, Stagecoach, Jimmy Dean, Clutch With the second stop on the Big Guava Tour at hand, we had record numbers at the Ft Hamer run AO.  YHC explained the game plan.  Options for 6 miles at 9-min …

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The Low Country Buffet

QIC: Capt Ron Weather: A cool 73* with approx. 500% humidity PAX: Wolverine, Pincher, Posh, Crab Cakes, Olympus, Stage Coach, Lancelot, Chili Pepper, McNugget, Trump, Goob, Big Mac, Sniper, Aqua Man, Brutus, Mr. Clean, Ripken, Bing, Manziel. The Low Country Buffet 20 HIM arrived early this morning to dine at the Low Country Buffet, chock …

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Rowdy 300

weather-a gorgeous 74degrees with a perfect breeze. couldn’t ask for a better morning! PIA-22 H.I.M QIC-Rowdy 5:15am-greeting, 5 core principals, disclaimer 5:17am-Big Sexy Mozy (Pickle Pounders, Monkey Humpers, Pickle Pointers, 15 (IK)), dynamic stretching (arm circles 10 each direction, 10 Michael Phelps, 10 Agitators, 10 Good Mornings, 10 Strawberry Pickers (IK)) 5:22am-Rowdy 300 (Dora)-pair up, …

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