thepatriot The Long Crawl Home

Date: 2025-10-17
AO: thepatriot
Q: Bob the Builder
PAX: Big Short, Ice Tea, The Tulip, Hops, Shake ‘n’ Bake, Smokey, CableGuy, Wedding Singer, Rim Fire, NASCAR, Anchorman, Gherkin FNGs: None
COUNT: 13
WARMUP: standard

THE THANG:

Round 1
• 5 Merkins / Murder Bunny to 10yl & perform 10 blockees / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Murder Bunny to 20yl / 15 thrusters / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Murder Bunny to 30yl / 20 overhead press / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Reverse Murder Bunny to 20yl / 15 thrusters / Crawl Bear back to start
• 5 Merkins / Mosey back to block / Reverse Murder Bunny to 10yl / 10 blockees / Crawl Bear back to start • 5 Merkins / Mosey back to block / Reverse Murder Bunny to the starting line

Round 2
• 5 Big Boi Sit Ups / Coupon Lunge Walk 10 yl / 20 Coupon Flutter Kicks / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk 20yl / 40 coupon curls / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk to 30yl / 60 coupon calf raises / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to 20yl / 40 coupon curls/ Crawl Bear back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to 10 yl / 20 Coupon Flutter Kicks / Crawl Bear back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to starting line

Round 3 (no coupons)
• 5 Air Squats / Broad Jump to 10yl / 10 burpees / Bear Crawl back to start
• 5 Air Squats / Mosey back to 10yl / Broad Jump to 20yl / 20 Bonnie Blairs / Bear Crawl back to start
• 5 Air Squats / Mosey back to 20yl / Broad Jump to 30 yl / 30 LBC’s / Bear Crawl back to start
• 5 airs squats / Mosey back to 30 yl / Broad Jump back to 20 yl / 20 Bonnie Blairs / Crawl Bear back to start
• 5 Air Squats / Mosey back to the 20yl /Broad Jump back to 10yl / 10 burpees / Crawl Bear back to start • 5 Air Squats / Mosey back to 10yl / Broad Jump 10yds to the 0 (starting line)

MARY: no time

ANNOUNCEMENTS: Bros & Brews on 10/23 from 6-9pm @ Port City Brewing (Alexandria)

COT: Talked about a conversation where someone called IronPax “toxic masculinity.” After completing my first IronPax, I see it the opposite way. Pushing through those brutal workouts wasn’t about ego. it was about guys bringing out the best in each other. Brotherhood helps us break through limits. That’s not toxic. that’s men making each other better :muscle:

Tags: thepatriot, Big Short, Ice Tea, The Tulip, Hops, Shake ‘n’ Bake, Smokey, CableGuy, Wedding Singer, Rim Fire, NASCAR, Anchorman, Gherkin