Tag: Cross-stitch

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Tire Station Bootcamp

Date: 2026-07-07 AO: Tire Station Q: Tigger , PAX: Splitter, Cross-stitch, Mr. Pancake, Steely, Fabuloso, Tigger, Horizon, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Warm clear wet
WARMUP: Hip openers Hip closers Hamstring scoops Inch worms
THE THANG: F3
7min dead hang Squat hold when drop. Back to hang when squat fails
7min time cap 60M down and back 30 squat 120M down and back 20 squat 180M down and back 10 squat
EMOM push-up x4
7min cap 30,20,10 sit ups with same M runs
EMOM hand release push-up 30% less reps X4
7min cap 30,20,10 lunges 2:1 same M runs
MARY:
MOLESKINE:
ANNOUNCEMENTS: Forgot
COT:
PLAYLIST: Nature sounds and heavy breathing
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Pre-Work

Date: 2026-06-30 AO: Tire Station Q: Steely , PAX: Splitter, Cross-stitch, Locksmith, Steely, Tigger FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-06-27 AO: The Castle Q: Cross-stitch , PAX: Waymo (formerly Space Baby), Pep, Barney, Cross-stitch, Dilbert, hambone, Locksmith, Fabuloso, Flipper, Horizon FNGs: None COUNT: 10 CONDITIONS: perfect
Warm-O – SSH x30 IC – Imperial Walkers x20 IC – Windmills x15 IC – Moroccan Night Clubs x20 IC – Merkins x10 OYO – Mosey to the workout
1996 Ladder Station 1 – Merkins: Start at 1 rep and increase by 1 each round (1, 2, 3…10). Run to station 2 – 9 Big Boys – 9 Carolina Dry Docks – 6 Burpees Run back to and station 1 and repeat until you finish 10 Merkins.
30 Years Around the World Station 1 – 30 Merkins – Bear Crawl to Station 2 Station 2 – 30 Squats – Lt. Dan to Station 3 Station 3 – 30 Big Boys – Crab Walk to Station 4 Station 4 – 30 lunges
Mary – Hello Dollies x30 IC – Flutter Kicks x30 IC – American Hammers x30 IC
Recover
ANNOUNCEMENTS: check slack
PLAYLIST: billboards top-100 from 1996
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Pre-Run

Date: 2026-06-23 AO: Tire Station Q: Steely , PAX: Tigger, Splitter, Steely, Locksmith, Cross-stitch FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tire Station Bootcamp

Date: 2026-06-23 AO: Tire Station Q: Cross-stitch , PAX: Tigger, Splitter, Horizon, Steely, Locksmith, Cross-stitch, One wheel FNGs: None COUNT: 7 Tire Station 6/22 1. Willie mays hays 2. Good mornings 3. Micheal Phelps 4. High knees 5. Imperial Walkers 6. 5 burpees
3X10 1. Side straddle hops 2. Merkins 3. Squats 4. 5 burpees
3×10 1. dips 2. Merkins 3. Assisted pull ups 4. 5 burpees
Tire moving as a team down and back (check time) 5 burpees
Mary till time (Mary go round) 5 burpees
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Tire Station Bootcamp

Date: 2026-06-09 AO: Tire Station Q: Locksmith , PAX: Fabuloso, Horizon, Beary Queen – BQ, Cross-stitch, Dilbert, Steely, Locksmith, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Rain
WARMUP: Good Mornings & Arm Circles
THE THANG: Mosey SSH’s Squats Chinook squats Mosey 100 dips 100 Merks 100 Carolina Dry Docks 27 tire flips Recovery 27 tire flips Mosey Mixed stretches
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tire Station Bootcamp

Date: 2026-05-26 AO: Tire Station Q: Locksmith , Cross-stitch PAX: Horizon, Butterfingers, Cross-stitch, Locksmith, Steely, Fabuloso, OneWheel- F3 Muletown FNGs: None COUNT: 6 CONDITIONS:70
WARMUP: 20 SSH 10 Arm Circles Both ways 20 Chinook Squats
THE THANG: 1 Mile Run
Teams of 3 merry-go-round of below: 3 X 15 Dips 3 X 15 Shoulder Taps 3 X 15 Merk’s
Tire Flip Half The Yard 60 Second Plank Tire Flip Remaining Yard
Mosey back to street and back to trail
Grandma’s Speed Walk (high swinging arms)
15 – Merk’s 15 – Shoulder Taps (each shoulder) 15 – American Hammers
Mosey to COT
Stretch (Misc.) 5 – Burps
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Iron Giant] Iron Giant

Date: 2026-05-25 AO: Iron Giant Q: Dilbert , PAX: Butterfingers, Horizon, Cross-stitch, Locksmith, Dilbert, Steely FNGs: None COUNT: 6 CONDITIONS: muggy and foggy
WARMUP: none get moving
THE THANG: Murph
Some modified, some didn’t but we all pushed for over an hour
MARY: none
MOLESKINE: God mumble chatter and met Ben, maybe a new FNG. He was doing the Murph alongside us
ANNOUNCEMENTS: check slack
COT:
PLAYLIST: 90’s rock
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[The Castle] The Castle

Date: 2026-05-23 AO: The Castle Q: Cross-stitch , PAX: Butterfingers, Horizon, Pep, hambone, Cross-stitch, Mr. Pancake, Brown Slip, Waymo (formerly Space Baby), Chunks, Steely, Charles FNGs: 1 Charles COUNT: 11 CONDITIONS: WET – all hero WODs
WARMUP:
In memory of Efren Medina
4 Rounds for Time 17 Jumping Jacks 21 Sumo Squats 21 Sit-Ups
THE THANG:
In memory of Christopher “Otis” Raible
Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc.
In memory of Zachary D. Tellier
10 burpees 10 burpees, 15 merkins 10 burpees, 15 merkins, 20 squats 10 burpees, 15 merkins, 20 squats, 30 LBC 30 LBC, 20 squats, 15 merkins, 10 burpees 20 squats, 15 merkins, 10 burpees 15 merkins, 10 burpees 10 burpees
Hold plank till time
ANNOUNCEMENTS: Check Slack
COT: pray for PAX family
PLAYLIST:
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[The Castle] The Castle Run

Date: 2026-05-23 AO: The Castle Q: Steely , PAX: Horizon, Butterfingers, hambone, Cross-stitch, Brown Slip, Waymo (formerly Space Baby), Steely FNGs: None COUNT: 7 CONDITIONS: Humid
WARMUP:
THE THANG: Hambone said let’s go!!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: