Date: 2026-10-09
AO: The Aerie
Q: Rocketman ,
PAX: Rocketman, Lonestar, Peanuts, Trifecta
FNGs: None
COUNT: 4
WARMUP:
SSH
The Elwood
Bat Wings
Imperial Walkers
Windmills
THE THANG:
1. “Immigrant Song” (Led Zeppelin): Mosey
One lap around the AO (about 1/4 to 1/2 mile), then stop at the first station.
2. “Simple Man” (Skynyrd): Jack Webb
1 merkin x 4 air presses, 2 x 8, and so on up to 10 merkins x 40 air presses. Simple on paper, brutal in practice. Total volume: 55 merkins, 220 air presses.
3. “Hold On Loosely” (.38 Special): Plank Relay
Partner up. P1 holds a plank while P2 runs 100 yards out and back. Flapjack. Complete 3 rounds each.
4. “Sweet Home Alabama” (Lynyrd Skynyrd): The Alabama Dora
A scaled Dora 1-2-3. P1 performs the exercise while P2 runs 50 yards out and back, then flapjack. Complete the full set before moving on:
– 50 Big Bois
– 100 LBCs
– 150 Squats
5. “Statesboro Blues” (Allman Brothers): 12-Bar Circuit
The blues standard is 12 bars. The circuit is 12 reps per station, 4 stations, 3 rounds:
– Bent Over Rows
– Chest Press
– Curls
– KB Swings
6. “Jessica” (Allman Brothers): Sprint Finish
The song is a nonstop instrumental sprint, so the finish is the same. Four all-out 100-yard sprints with a slow walk back for recovery.
MARY:
Mary: “Tuesday’s Gone” (Lynyrd Skynyrd)
Only enough time to do one thing:
Slow flutter kicks x10 (4-count)
ANNOUNCEMENTS:
– Oct 30/31 Old Rag sunrise hike event
– Nov 7th: The Grunt in DC
COT:
Shield Lock. Like a good rock band, we only sound good when we’re in sync and holding each other accountable. Check on your brothers who have been fart sacking. Reach out this week.
