5-Year Manniversary

Date: 2026-09-14
AO: The Patriot
Q: Shake ‘n’ Bake ,
PAX: Hops, Strange Brew, Fiddler, Prestige, Big Short, Booking, Wedding Singer, Craigs List, Bob the Builder, Bone, Anchorman, Smokey, Ripcord, CableGuy, Shake ‘n’ Bake, My Space, Rim Fire, DoorDash, Deliverance, Moderator, NASCAR, Ice Tea FNGs: None
COUNT: 22
WARMUP: SSH, MP, IW, HB, WM, WMH, CP, DD, WGS, CP
THE THANG: 5-Year Manniversary
Hitchhiker’s 7s: 7 sets of 7 reps of each exercise, running 25 yards between each set: – 7 Merkins
– 7 mountain climber’s single count
– 7 dry docks
– 7 reverse lunges each leg (IC)
– 7 calf raises
– 7 shoulder taps (IC)
– 7 squats

Example:
– Start at goal line Run to 25 yard 7 merkins
– Run to the 50 yard 7 merkins
– Run to 75 yard 7 merkins
– Run to 100 yard 7 merkins
– Run back to 75 7 merkins
– Run back to 50 yard 7 merkins
– Run back to 25 yard 7 merkins
– Run back to goal line

DORA – Backwards run to the 50-yard, mosey back
– 50 Coupon Swings
– 100 Overhead Press
– 150 Curls

MARY: LBC, Flutter, American Hammer
ANNOUNCEMENTS: Late arriving PAX, drop and do 5 Burpees before you join the warmup. IronPax is a doozy this week, Craigs List heading off to a biking adventure.
COT: It’s been 5-years! I truly value the group of men and the friendships that have been made over the past 5-years. Thank you all!