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Friday, October 2, 2026

Black spruce beetle

Metcon:
4 Rounds
8 Deadlifts 275/195lbs
4 Ring Muscle Ups
16/12 Calorie Echo Bike
4 Ring Muscle Ups
8 Deadlifts
-Rest 2 min between rounds
-Scale DL to 65%. Scale RMU to pulls+pushes or progressions
-30 min cap

Mandatory Mobility:
3 min hamstring smash per side
3 min forearm smash per side

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Adam Davenport
18:24, 4 ring mu's per round
11
0
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Ashley Brocker
16:44 BMU for rings
completed Saturday (2:37/2:38/2:42/2:47)
0
0
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Autumn Jarvis
3 mile run
19
0
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Bradley Boockmeier
15:15. But modified so much it’s not even the same workout 😊
13
0
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Chelsea Sherman
23:44- scaled
Banded low rings, 160#
17
0
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Claire Sipple
21:40
Blue banded BMU, would have been 2 min faster if Cody didn’t make me put my bike back…
12
0
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Cody Stelmach
What did the nut say when chasing the other nut?
14
2
I’m a cashew! 🥜
Cody Stelmach
Busted
JORDAN MAGGLE
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Danielle Stelmach
20:59*
*Rx DL, 4 box RMU high ring-4 banded low RMU/round
19
0
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Derek Zehms
23:47
12
0
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Emma Mueller
28:33 BMU
Stringing 3-4 BMU // little wins
15
0
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Ian Wilson
Fun, Friends, Fitness, Friday, & JT
Finished all the fun - great workout!
15
0
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Jamie Neubauer
Easing back in after vacation
15
0
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Jenny Renon
4 lackadaisical rds
15
0
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Jenny Wesolowski
21:33 (rx deads, burpee c2b)
1st set per rd of deads unbroken, second set done in 2 sets.
15
0
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Jim Koehler
22 something. 195#, ring rows and pushups
14
0
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JORDAN MAGGLE
19:17
Low ring RMUS, rx everything else. Liked this one today.
14
0
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Justin Riege
25:51 4 rmu/round
20
0
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Kelly Glanding-Woelfel
22:58* 155# DL and RR/pushups
16
0
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Kevin Hansen
21:21 (3rmu)
15
0
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Krystal Lowney
✅
135# - strict PU, push ups
19
0
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Liz LeFevre
21:15
#125/ ring row-push up/ 12 cals
14
0
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Matt Clisch
15:54 scaled
Much easier workout if you do jumping pull ups instead of muscle ups.
13
0
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Pamela Gehl
18:48 scaled
DL 125lbs, ring row/ring dips.
18
0
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Samarth Mistry
3 + 2 BMU sc 195#, Blue band BMU
Getting your feet in the bands should be counted as a separate movement 😠
13
1
😃👊😃👊😃
Theresa Rosenquist
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Sara Weber
24ish
135#, pull ups + push up
17
0
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Sylvia Christensen
18:34 w/ BMU. (2:16 / 2:42 / 3:46 / 3:50) LOL yikes
5 sets: 1 segmented power clean + 1 low hang (pause) power clean at 135. 4 mile run. Legs and nervous system are beyond cooked
14
0
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Theresa Rosenquist
🐞24:49**🐞
Scl’d AF!! DL:165, 2 S-R-PU + 4 RD/4RMU, Bike ✅. Lots of chatting pre & post. 😃 Off to the northwoods!! 🍂🍁🍂🍁
17
0
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Tom Fameree
22:34
225# DL/ Half the RMU’s
18
0
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Travis Bittermann
19:37rx
Did Saturday morning. I’m so cooked
0
0
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Zachary Knapp
22:09 scaled
Jumping RMU 20” box. Rx everything else
19
0
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