Date: 2025-10-20
AO: thepatriot
Q: bogey
PAX: Hops, CableGuy, Flipper, Bob the Builder, Fiddler, Lazlo, Lucius, Shake ‘n’ Bake, Short Rib, Smokey, Strange Brew, LaForge, Piano Man, DoorDash, NASCAR, Couch Potato, Gerber, Mr Haand FNGs: None
COUNT: 19
WARMUP: SSH, IWs, HBs, WM/DQ, MPs, Moroccan Nightclubs, WMH, Down Dog, Cobra Kai
THE THANG: Various movements on field with various exercises, including 2-man ticktocks.
100-yd mosey. 50 air presses. 100-yd mosey Return.
90-yd backpedal. (Turn to man on your right. This is your ticktock exercise partner). 50 T-merkins IC ticktock. 90-yd backpedal Return. 80-yd high knees. 50 LBCs. 80-yd hi knees Return.
70-yd butt kickers. 50 shoulder taps IC. 70-yd butt kickers Return. 60-yd karaoke facing home side. 50 flutter kicks IC. 60-yd karaoke Return. 50-yd bear crawl. 50 calf raises. 50-yd bear crawl Return.
40-yd forward lunge walk. 50 squats ticktock. Mosey Return.
30-yd reverse lunge walk. 50 merkins ticktock. 30-yd mosey Return. 20-yd crawl bear. 50 mtn climbers IC ticktock. 20-yd mosey Return. 10-yd broad jump. 30 burpees ticktock. 10-yd mosey Return.
MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
20x IC LBACs reverse
20x IC seal claps
20x IC overhead claps
Recover – Big R
ANNOUNCEMENTS: The Grunt, Old Rag hike
COT: YHC shared recent setback with middle child and emphasized the importance of prayer as a daily practice in his life. Prayer and gratitude helps YHC get through each day, good or bad. Many PAX carry their own burdens. In YHC’s view, praying for removal of a burden is ok. That being said, YHC is working on praying not for a lighter load, but for a stronger back. YHC thanked the PAX for being there for him and for one another, for showing up in the gloom at 0530, and for helping each other strengthen our physical, spiritual, and emotional “backs.” YHC encouraged the PAX to reach out for help. Thank you, men.
Tags: thepatriot, Hops, CableGuy, Flipper, Bob the Builder, Fiddler, Lazlo, Lucius, Shake ‘n’ Bake, Short Rib, Smokey, Strange Brew, LaForge, Piano Man, DoorDash, NASCAR, Couch Potato, Gerber, Mr Haand
F3 The Capital 