Author: f3nano

Date: 2025-07-02
AO: ao-the-bullpen
Q: Crystal
PAX: Peloton
FNGs: None
COUNT: 2
WARMUP:
Ssh, beet picker, don quixote, Willy Mays hays
THE THANG:
Pick the card, do the exercise
MARY:
ANNOUNCEMENTS:
COT: don’t give your demons an inch, they’ll take a mile

Tags: ao-the-bullpen, Peloton

Date: 2025-07-02
AO: thedriveway
Q: SAAS
PAX: Hobbyhorse, Flux, Hops, Lucius, Walker, Prestige
FNGs: None
COUNT: 7
WARMUP: usual plus a fellowship ruck around YHS
THE THANG: 5 rounds of 45 seconds on, 15 seconds off:
– Squats
– Swings
– Calf Raises
– Shoulder Press

MARY: WW3’s

ANNOUNCEMENTS: Friday workout at Patriot 0700, other local AOs might be closed, check the channel.

COT: it’s important to get stronger every year, in case you have to travel back in time to kick your own ass

Tags: thedriveway, Hobbyhorse, Flux, Hops, Lucius, Walker, Prestige

Date: 2025-07-02
AO: theaerie
Q: Lonestar
PAX: Passport
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Passport

Date: 2025-06-26
AO: thefurnace
Q: Anchorman
PAX: Deliverance, Summit, Bob the Builder
FNGs: None
COUNT: 4
WARMUP: SSH x 20, IP x 10, Cherry Picker x 10, Arm circle x 10, downward dog, world’s greatest, cobra kai. THE THANG:

Set 1: Quick Feet & Drops
– Fast feet on command
– Drop to the ground, pop back up
– 4 rounds, high pace
Set 2: Bear Crawl & Squats
– Crawl out ~10–15 yards
– 10 squats
– x 2 and then back

Set 3: Merkins & Run Backwards
– 10 merkins at the start
– Sprint out, backpedal return
Multiple rounds
Set 4: Lunges & Jump Squats
– 10 lunges each leg
– 10 jump squats
– x Repeat 2

MARY:
Freddie Mercuries
Flutter Kicks
ANNOUNCEMENTS: Ruck and Float late July
COT:
Scripture: John 3:5 — “Truly, truly I say to you, unless one is born of water and the Spirit, he cannot enter the kingdom of God.”
YHC shared about how we’re all Nicodemus in some way — respected, responsible, maybe even seen as having it together — but still showing up in the dark, searching.
Nicodemus came to Jesus not with rebellion, but with curiosity. Still, Jesus didn’t offer him tips or tweaks. He told him he needed rebirth — a whole new beginning. “Water = cleansing, surrender, letting go
Spirit = power, truth, walking in light”YHC challenged the PAX to consider where they’re still showing up in the dark. What parts of life are kept hidden? What needs to be surrendered to be made new? This wasn’t about fixing yourself. It was about getting right at the soul level.

Tags: thefurnace, Deliverance, Summit, Bob the Builder

Date: 2025-07-01
AO: delphi
Q: Nano
PAX: Part-Time, Battleship, Crop Duster, Pop Fly, Peanuts, Toolbox, Flapjack, Rocket, @Norm FNGs: None
COUNT: 10
WARMUP: SSH, a lap around the field, Rocketts, arm circles, Michael Phelps, Arm Circles, WGS, Merkins.

The THANG: With the field in shambles we had to modify the workout a bit. It turned into a series of catch-me, where one PAX set off with the coupon and a specific mode of transportation, while the other did the buy-in exercise before running to their partner and they took the block.

Round 1: Bear Crawl with the block / 5 burpees (100 yds)
Round 2: Lunge walk with block/10 1.5 squats+1 blockee. (100 yds) Round 3: Backwards rifle carry / 4 Carolina dry docks + 2 blockees.(100 yd) Round 4/5: Non-dominant hand farmer carry / big boy sit-ups + blockees.

Announcements: Cameroon fundraiser, ruck-n-float, Delphi cleanup. Need 9/11 Q.

COT: Talking about my kids and some of the recent conflicts we worked through.

Tags: delphi, Part-Time, Battleship, Crop Duster, Pop Fly, Peanuts, Toolbox, Flapjack, Rocket, @Norm