Changing Seasons

Date: 2026-09-16
AO: The Patriot
Q: Booking ,
PAX: Ice Tea, Big Short, Smokey, Hops, Strange Brew, Boardwalk, Waterboy, Cheesesteak, Rim Fire, Primanti, CableGuy, Moderator, Wedding Singer, My Space, Booking, Enron, Malpractice FNGs: None
COUNT: 17
WARMUP: The usual routine
THE THANG: 20 burpees—mosey to the parking lot—lunge walks—20 calf raises and 20 copperhead squats–mosey to ampitheater: 20 derkins
20 dips
20 step ups
Mosey to basketball court:
20 Shoulder taps—bear crawl to side line–20 merkins—bear crawl back to side line—20 Big Bois—bear crawl to side line—20 handrelease merkins—bear crawl to side line
20 WWI–lunge walk to side line—20 air press—lunge walk back to side line—20 penguin crunches–lunge walk to side line—20 squats–lunge walk back to side line Mosey to football field:
20 mountain climbers–mosey down side line
20 plank jacks—mosey down base line
20 flutter kicks—mosey down side line
20 toy soldiers—mosey down base line

MARY: LBC, Freddy Mercuries, Calf Raises, Dirty Dog, Donkey Kicks- Wedding Singer stretches
ANNOUNCEMENTS: The Grunt needs a co-Q- see Citrus. Iron Pax starting 5:20 on Friday watch the video and read the routine on the IronPax channel.
COT: Fall will come in 6 days, summer will leave us behind. Use the change in seasons and changing leaves to reassess your goals and finish strong for 2026…drop bad habits and pick up new ones. Staying focused on F-3 in the morning always sets the right tone for whatever challenges we face throughout the day. Make it a great day!