Tag: Fulton (St. Louis)

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The Stronghold

Date: 2026-05-21 AO: The Stronghold Q: Chunks , PAX: Barney, Red Skull, Hipster, Chunks, Fulton (St. Louis) FNGs: None COUNT: 5 CONDITIONS:
WARMUP::white_check_mark:
THE THANG: 115 Burpees and 1.5 mile travel.
7s or 8s depending on your counting skills.
MARY: mosey back to start X.
MOLESKINE:
ANNOUNCEMENTS: Check Slack.
COT: Lifted up each other.
PLAYLIST: Old School tunes.
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Fire Tap

AO: titan
Q: Spinal Tap , Firefox
PAX: Fulton (St. Louis), Sherlock, Tim the Toolman, Choo Choo, CubCadet, Papa Bear, Pep
FNGs: None
COUNT: 9
CONDITIONS: Warmer

WARMUP: The usual stuff

THE THANG: Firefox focused on upper body with increasing reps alternating running back and forth.

We then proceeded to the Parthenon and did workouts at each corner with a group of 3 doing a lap between corners.

ANNOUNCEMENTS: Check slack! Siri is leading a beat down at Percy Warner steps Saturday and next Thursday is night moves led by Black Lung

COT: Pep job stress, new babies coming into the world, and encouragement to stay in community…

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Need for Speed

AO: handsomizer
Q: Spinal Tap
PAX: Fulton (St. Louis), Grape, Black Lung, Natural Ice – CBO, Freakonomics, Dragon Spark, Juicy J
FNGs: 1 Juicy J
COUNT: 8
CONDITIONS: Perfect

WARMUP: Usual

THE THANG: Grassy Area: dips, decline merkins, step ups, squats

Stairs: Stairway to heaven with incline merkins at each step with 20 dips at each platform

Incline sprints: 50, 80, :100: effort

Finish with fire hydrants and Jane Fonda

ANNOUNCEMENTS: F3 family event coming up at Percy Warner. Sign up for Venmo Natural Ice – CBO to contribute

COT: prayers for Grape parents and Black Lung colleague Issac who was diagnosed with brain cancer