Date: 2026-06-17
AO: The Patriot
Q: bogey ,
PAX: Big Short, Smokey, Short Rib, Hops, Lazlo, CableGuy, Deliverance, My Space, bogey, Wedding Singer, Craigs List, Strange Brew, Birdie, Malpractice FNGs: None
COUNT: 14
WARMUP: SSH, IWs, HB, Moroccan Nightclubs, MPs, DQ, WMH, Down Dog, kobra Kai
THE THANG: Line up on goal line. Turn to man on your right. This is your partner for when we do tick tock exercises. On tick tocks hold Al Gore upon finish to wait for rest of group to finish.
100-yd mosey. 50 air presses. 100-yd mosey return to the original goal line. 90-yd backpedal. 50 T-merkins IC tick tock. 90-yd backpedal to return. 80-yd karaoke facing home side. 50 LBCs. Return.
70-yd butt kickers. 50 shoulder taps IC. Return.
60-yd high knees. 50 flutter kicks IC. Return.
50-yd bear crawl. 50 calf raises. Return.
40-yd forward lunge walk. 50 squats tick tock. Mosey return. 30-yd reverse lunge walk. 50 merkins tick tock. Mosey return. 20-yd crawl bear. 25 Mtn climbers IC. Mosey return.
10-yd walk(!). 7 escalator walkout merkins. Walk return.
MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
2x 10-ct
20x IC seal claps
3x 10-ct
20x IC overhead claps
5x 10-ct
Recover – Big R
ANNOUNCEMENTS: check the channel for start time Friday, Juneteenth
COT: It’s been 8+ months since YHC last posted at thepatriot. YHC injured himself November 2025 and was sidelined from something that played a central and important role in his life – fitness. 2025 was a difficult season for YHC, which included a hardship with his middle child, and a change in professional status. YHC had been putting a lot of energy into both work and working out, and often using each as a means of tuning out and numbing to the difficulties and changes going on around him. Once job and fitness outlets were removed, YHC got knocked off course and felt lost. YHC’s faith practice became more intentional as his life balance needed recalibrating. YHC encouraged the PAX to examine their own lives to make sure they are not over-reliant on any one thing/person, especially as a means of avoiding/numbing underlying issues. As positive as fitness can be for a HIM, it can also be a negative if over-relied upon as an escape. Because if (when!) that positive outlet gets taken from a HIM, and he gets knocked off balance, there are many more negative things trying to fill that void. YHC encouraged the PAX to examine and rebalance their lives, and to draw upon the HIMs around them for support. Well done men.
F3 The Capital 