The Patriot

Date: 2026-09-18
AO: The Patriot
Q: Anchorman ,
PAX: Disco, Strange Brew, Anchorman, Bob the Builder, Fiddler, Jag, Booking, Rim Fire, Big Short, Boardwalk, CableGuy, Hops, Smokey, 2 percent FNGs: None
COUNT: -15
45 minute AMRAP.
Start at the goal line.
– Complete the following sequence:
– Run 100 yards
– 12 Bonnies (2-count)
– Bernie 100 yards (back to start line)
– 12 HR Muricans
– Jimothy Bear Crawl 25 yards
– Finish with a somersault into the WW1s
– 12 WW1s
– Crawl Bear 25 yards (back to start line)
– 12 Burpees
That is Round 1.
Then raise the number.
THE ROUNDS
Round 1: 12 reps of each exercise
Round 2: 24 reps
Round 3: 36 reps
Round 4: 48 reps
Round 5: 60 reps
Continue increasing by 12 until the 45 minute clock expires.

COT: YHC shared about setting goals and doing the math.
During a recent Half Ironman push, I had a goal—but the goal alone didn’t mean much. I had to work backward: How many bike miles? How many swim yards? How many running miles? Then break that down week by week and day by day.

That’s the math. The big goal gets accomplished through a bunch of smaller deposits, made consistently.

Whatever your goal is—fitness, family, faith, career—do the math. Figure out what it actually takes, then start putting in the work. Set the goal. Do the math. See it through.