Author: f3nano

Date: 2025-07-01
AO: atlantis
Q: O’Captain
PAX: O’Captain, Gretzky, Homer
FNGs: None
COUNT: 3
WARMUP:

Cherry pickers
Good mornings
Side straddle hops
Don Q

THE THANG:

Mosi for dips, lunges and burpees

Nats stadium climber

3 rounds, air press, car dry docks, lunges and bear crawls

2 stadiums runs, 3 and then 5

Rock workout

Thrusters
Bus drivers
Merkins on rock
Squats

Mini Rocky run to navy steps

Bear crawls and air squat finisher

MARY:

Bows and toes
Mt climbers
Sit-ups
Gators

ANNOUNCEMENTS:
COT: courage over fear. See pic to follow…

Tags: atlantis, O’Captain, Gretzky, Homer

Date: 2025-06-30
AO: thefarm
Q: Trilogy
PAX: Moonshine, Lumbergh, Sparky
FNGs: None
COUNT: 4
WARMUP:
Arm Circles
Willy Mays Hayes
Beet Pickers
SSH
Mosey around the fields
THE THANG:
3 Stations
– Coupons
Overhead press
Squats w/ calf raises
Kettlebell
Curls
sprint to next station
– Bleachers
Dips
Inerkins
Dips
Inerkins
Dips
Michael Phelps
sprint to next station
– Field
Dirty Dog
Merkins
Bird Dog
spring back to first station

repeat – but replace sprints with mosey

MARY:
Rosalitas
Side crunches
American Hammer
LBCs

ANNOUNCEMENTS:
Pot Luck BD on Wednesday – bring your favorite workout to share.

COT:
Sometimes the Q might have the answer, but sometimes it is best to get the HIMs to weigh in.

Tags: thefarm, Moonshine, Lumbergh, Sparky

Date: 2025-06-30
AO: hamilton
Q: Fitz-Hume
PAX: Goldfish, Hobbyhorse, Popeye, Defiance
FNGs: None
COUNT: 5
WARMUP: the usual. SSH, DQ, RVE, MN, LBAC, RLBAC, MP, DD, CKs

THE THANG: AMRAP 30 minutes:
30 merkins
30 flutter kicks
30 air squats
Run 30 yards to coupons
30 OHPs
Run 30 yards back to start
Rest 30 seconds

MARY: inchworms, lots of stretching

ANNOUNCEMENTS: check the channel

COT: Break up your goals into smaller chunks, try and finish the day with a winning record.

Tags: hamilton, Goldfish, Hobbyhorse, Popeye, Defiance

Date: 2025-06-30
AO: thepatriot
Q: Lucius
PAX: Sweetness, SAAS, Boardwalk, bogey, Deliverance, Walker, Rim Fire, LaForge, Hops, Anchorman, Shake ‘n’ Bake, Piano Man, Prestige, citrus, Bob the Builder, Smokey FNGs: None
COUNT: 17
WARMUP: SSH, Michael Phelps; Cherry Pickers Pickers, LBAC, Downward Dog, cobra Kai, Child’s Pose

THE THANG:
Move heavy objects via a series of exercises, including: clean and throw, rifle carry, Bear crawl pull-thru, side pull-thru, shoulder carry, and front carry. Man-maker merkins. CB rest exercises between rounds.

Ricky Bobby.

Chicken Peckers.

MARY:
Flutter kicks; box cutters; LBCs

ANNOUNCEMENTS:
Ruck & Float. Holiday hours on Friday.

COT:
Strive for impact. Move with a purpose.

Tags: thepatriot, Sweetness, SAAS, Boardwalk, bogey, Deliverance, Walker, Rim Fire, LaForge, Hops, Anchorman, Shake ‘n’ Bake, Piano Man, Prestige, citrus, Bob the Builder, Smokey

Date: 2025-06-30
AO: terrapin-station
Q: Summit
PAX: Groundhog, 2 percent
FNGs: None
COUNT: 3
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG:
– Tabata 1: Alternate Chair Pose and Warrior 3
– Mosey around playgrounds and through field to pull up bars – Tabata 2: Alternate Hangs/Crunches and Squats
– Mosey around playgrounds and through field to large playground – Tabata 3: Planks with slow leg raises..during rest hold DD – Mosey around playgrounds to dugout
– Tabata 4: Tree Pose and Dips
– Mosey back to beginning

MARY: Cat/Cow and 100 count LBCS

ANNOUNCEMENTS: Sept 11 CSAUP need of Q; Convergence at Patriot on July 4

COT: Today is the last day of the first half of the year. YHC plans to take a bit of time to reflect, study, read, pray, and overall recover from a very busy first half of 2025.

Sometimes the constant push, grind whether it be professionally, personally or physically can lead to stress, anxiety, anger, injury, and overall burnout. It starts to feel like cutting a tree with a dull saw.

Let’s take some time to sharpen the saw this holiday season to be even more effective in the second half of the year.

Thanks for the recovery time and great 2nd F this morning gents.

Tags: terrapin-station, Groundhog, 2 percent