Tag: Shania

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III Pillars

Date: 2026-08-18 AO: III Pillars Q: Grape , Swiffer PAX: Will Norton, Go Fish, LorelaiG, princessaurora, Haggis, t-cell, Two Face, gov’t mule, Tackle Box, Swiffer, Grape, Shania, wardas1, Maduro, Seoul Man, Belly Up, Queen’s Gambit FNGs: 1 Queen’s Gambit COUNT: 17 CONDITIONS: not as hot!
WARMUP: 14 SSH IC 14 good mornings OYO 14 Cherry pickers IC 14 WMH OYO 14 LBAC F IC 14 LBAC R IC
THE THANG:
F.O.U.R. Mosey to the track Partner up, one partner down and back 300 flutters (2 count) 200 offset merkins 100 up downs Run
Four Corners Corner 1- 44 dry docks Lunge walk Corner 2- 44 squats Bear crawl Corner 3- 44 APD’s Bernie Corner 4- 44 monkey humpers Duck walk
MARY: 44 Imperial walkers and 44 Hillbillies
MOLESKINE: our bodies are jars of clay
ANNOUNCEMENTS: none
COT: prayers for Anne, Brent’s family, Gilbert family, Wills, and back to school
PLAYLIST: https://open.spotify.com/playlist/4vKgiJ0x1l4xor4rqkVqUc?si=CsYvMEjfQH6lwN1iyIv5jw&utm_source=copy-link&pt=93206b486a13c83c0d6780a74b7c1563&pi=3ME1LGovSYCk6
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III Pillars – back on track!

Date: 2026-08-11 AO: III Pillars Q: Shania , PAX: Go Fish, YumYum, Haggis, Grape, LorelaiG, Shania, t-cell, Two Face, princessaurora, Tackle Box, DintyMoore, 3D, Wax, Tigger, Belly Up, Seoul Man FNGs: 1 Seoul Man COUNT: 16 CONDITIONS: hot
WARMUP: SSH and LBAC
THE THANG: “back on track” Burpees, step ups, merkins, squats, LBC’s Bear crawl, lunge walk
MARY: circle
ANNOUNCEMENTS: half monkey, check slack
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Green Machine

Date: 2026-07-16 AO: Green Machine Q: Focker , PAX: Pep, Focker, Cowboy, Cal Worthington, Shania, Peashooter (DR Charlotte) , Spitball FNGs: 1 Spitball COUNT: 7 CONDITIONS: drinking the air
WARMUP: very stretches while I formatted our workout and playlist and while Pep continue to pester me about doing the disclaimer that I made him do instead
THE THANG: 10 hand release merkins 15 jump squats 20 ww1 200 m run x2 Merkins to failure Jump squats to failure Ww1 to failure 400 m run
Mosey to hill 11s with burpees and leg lifts
Mosey to start
MARY: abs and long plank
MOLESKINE: Pep very insistent upon disclaimer. FNG spitball came up with his own name “wet Willy” as a small wink to our silly names. But because of his broinlaw that brought him (peashooter) we went with spitball (also wet)
ANNOUNCEMENTS: convergences and ultimate next week!
COT: God whispers to us in our pleasures, speaks in our conscience, but shouts in our pains: it is his megaphone to rouse a deaf world.” ― C.S. Lewis
PLAYLIST: funk and old school hip hop. Had Cowboy dancing on the track at one point
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Mule Shot Co-Q with no Mule

Date: 2026-06-25 AO: Green Machine Q: moneyshot , moneyshot PAX: Black Lung, Pep, Shania, moneyshot, Grape FNGs: None COUNT: 5 CONDITIONS:
WARMUP: ssh gm wmh
THE THANG:Dora: 100s mule kicks mule presses mule humpers Money Merkins Money Climbers Money Ladders Money Hammers
Mule stairs sit up and burpee at each corner
Elevens Squats WW1
MARY:
MOLESKINE:
ANNOUNCEMENTS: BlackLung is now distinguished chair holder
COT:
PLAYLIST: at one point pep asked is this what you were last listening to in the 90s?
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Green Machine

Date: 2026-06-18 AO: Green Machine Q: Shania , PAX: Shania, Cowboy FNGs: None COUNT: 2 CONDITIONS: A short but heavy blast of rain this morning :rain_cloud: preceded our :sunglasses: sunshine morning workout.
WARMUP: 40 x squats, SSH, Imperial walkers, a lap around the track
THE THANG: 5x burpee, 10x squats, 15x flutter kicks + mozy across the field
15x merkins + lunges across the field.
Hill climb on the grass : bear crawl up + broad jump down x 2
Hill climb on the pavement : karaoke, side shuffle x 2 ea + burnie back down.
Back to the field: 100 squats, 100 merkins / dry docks in reps of 25 with a jog across the short side of the field in between.
Thanks :face_with_cowboy_hat: cowboy for joining me in this workout for two. :rolling_on_the_floor_laughing:
MARY:
MOLESKINE:
ANNOUNCEMENTS: New baby Lola – congrats to Betty Ford.
COT: Travel coming up for Cowboy to New York.
PLAYLIST: Apple Music “Hip Hop Ride” music.apple.com/us/playlist/hip-hop-ride/pl.bad592978a074732a9e31b4bb47753cc
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III Pillars

Date: 2026-06-02 AO: III Pillars Q: LorelaiG , PAX: Tackle Box, Haggis, t-cell, Harbaugh, Two Face, Swiffer, Grape, LorelaiG, Shania, YumYum, Go Fish, wardas1, princessaurora FNGs: None COUNT: 13 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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F everything, we re doing five blades

Date: 2026-05-28 AO: Green Machine Q: moneyshot , PAX: Pep, bluemule, moneyshot, Works for a Guy, Cowboy, Shania FNGs: None COUNT: 6 CONDITIONS: moist
WARMUP: ssh, hillbillies, IW, nightclub, Phelps
THE THANG: 400m and merkins, dips, squats, ww1 with escalating 30,40,50,60 reps
MARY:
MOLESKINE: when the competition does 3 blades, go 5
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Running, but at Pep speed. The Pep-alty

Date: 2026-05-14 AO: Green Machine Q: Pep , PAX: Chunks, Squatter, Shania, moneyshot, hambone, Pep, Cowboy, Twinkle toes FNGs: None COUNT: 8 CONDITIONS: Cool, no humidity
WARMUP: None
THE THANG: String of pearls Run around lips comb block. Do an exercise at each corner. First time around 1 rep, second time 2 reps, third time 3 reps. – pull ups – Merkins – Fire hydrants – Windshield wipers
To the hill: 10 squats at bottom, 10 merkins at top 5 squats at bottom, 5 merkins at top
COT: Fox trot’s son moving from sober living to normal life
PLAYLIST: A+ playlist from Cowboy. Songs from his senior year of high school
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III Pillars

Date: 2026-05-12 AO: III Pillars Q: gov’t mule , PAX: Grape, Shania, LorelaiG, Haggis, Swiffer, princessaurora, t-cell, Go Fish, Harbaugh, wardas1, Two Face, gov’t mule, Anthony Ordained FNGs: 1 Anthony Ordained COUNT: 13 CONDITIONS: cold for May
WARMUP: SSH
THE THANG: circuits with running
COT: pray for PA’s brother and nephew
PLAYLIST: not just jam bands
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Green Machine

Date: 2026-05-07 AO: Green Machine Q: Pep , PAX: Cowboy, Shania, The Gipper, Betty Ford, Black Lung, Topanga (Scott), Pep, Esposa, One Call, Stevie-Wonder FNGs: None COUNT: 10 CONDITIONS: Cool and dry
WARMUP: None
THE THANG: move through field in a rectangle Indian run plus: – mosey – Bernie – Skip – side shuffle – lunge walk – bear crawl 11’s – hand release meriken – Meriken hammer
ANNOUNCEMENTS: 21st holly smoker at cowboys house
COT: Squatter wife Topanga surgery Betty ford new baby
PLAYLIST: None