Author: f3nano

Date: 2025-06-27
AO: horizon-ao
Q: Poe
PAX: Classified, Fish Fry, 3 mile, Attache’, Old Bay, Defiance, Shake ‘n’ Bake, Kodiak FNGs: None
COUNT: 9
WARMUP: SSH, IW, LBAC, MP, Cherry Pickers, WMH, down dog, WGS

THE THANG: mosey to pull-up bars

3 rounds of max pull-ups followed by diamond merkins, wall sits while waiting

mosey to coupons

3 rounds of 21’s + close grip floor coupon presses
3 rounds of single arm rows + skull crushers

mosey back near parking lot

sand bag toss back to coupon area

MARY: WW2’s, toy soldiers, American hammers, j-lo’s, side plank dips

ANNOUNCEMENTS: yes

COT: 1 minute silent meditation to start the day

Tags: horizon-ao, Classified, Fish Fry, 3 mile, Attache’, Old Bay, Defiance, Shake ‘n’ Bake, Kodiak

Date: 2025-06-27
AO: thepatriot
Q: Bob the Builder
PAX: CashApp, Prestige, Walker, Smokey, Legacy, Deliverance, citrus, Jag, Rim Fire, Boardwalk, Strange Brew, Summit, Anchorman, DoorDash, Grass-fed FNGs: 1 Grass-fed
COUNT: 16
WARMUP:

– Side-Straddle Hops
– Imperial Walkers
– Hillbillies
– Little Arm Circles
– Michael Phelps
– Cherry Picker
– Willie Mays Hays
– Downward Dog
– World’s Greatest Stretch
– Cobra Cai

THE THANG (inspired by Gherkin):

Round 1
• 4 burpees,
• Crawl Bear to 20
• 4 Burpees
• Run back to endline

Round 2
• Repeat Round 1
• 5 Burpees
• Bear Crawl to 40
• 5 Burpees
• Run back to endline

Round 3
• Repeat Rounds 1 & 2
• 6 Burpees
• Lunge Walk to far 40
• 6 burpees
• Run back to endline

Round 4
• Repeat Rounds 1, 2 & 3
• 7 Burpees
• Backwards Run to far 20
• 7 burpees
• Run back to endline

Round 5
• Repeat Rounds 1, 2, 3 & 4
• 8 Burpees
• Sprint to far endline
• Perform 8 burpees
• Run back to endline

Workout Summary
Burpees 160 Reps
Mosey 700 Yards
Crawl Bear 100 Yards
Bear Crawl 160 Yards
Lunge Walks 180 Yards
Backwards Run 160 Yards
Run/Spring 100 Yards

MARY: Freddie Mercury, Flutter Kicks

ANNOUNCEMENTS:

Site Q Needed for the 9/11 Stair Climb: This annual event honors the 110 flights first responders climbed on 9/11 by climbing the Lincoln steps 24 times.

Anchorman is hosting a vision casting/fellowship event tomorrow, Saturday, June 28 from 6–9 p.m. at 2604 N. George Mason Dr., Arlington.

COT: Talked about modeling healthy masculinity for our kids—especially the trait of voluntary adventure. Encouragement to lean into risk and say yes to the unknown, not just play it safe. Be the one who takes the kids camping.

Tags: thepatriot, CashApp, Prestige, Walker, Smokey, Legacy, Deliverance, citrus, Jag, Rim Fire, Boardwalk, Strange Brew, Summit, Anchorman, DoorDash, Grass-fed

Date: 2025-06-26
AO: olympus
Q: Crop Duster
PAX: Pop Fly, Part-Time, Obadiah, Toolbox, Monte Karlo, Flapjack – can’t find you!?!? FNGs: None
COUNT: 7
WARMUP: ssh, windmills wgs, arm circles and reverse, Michael Phelps
THE THANG: 60 seconds each 20 second rest beteeen with a lap between – squat thruster, curls, press, WW3 w/OHP, calf raises MARY: a lap
ANNOUNCEMENTS: cleanup 7/12 @ #delphi
COT: leave it on the field , 60% doesn’t cut it five 110% in all you do

Tags: olympus, Pop Fly, Part-Time, Obadiah, Toolbox, Monte Karlo, Flapjack – can’t find you!?!?

Date: 2025-06-26
AO: ruck-dynasty
Q: Shake ‘n’ Bake
PAX: Boardwalk, Kodiak, Gherkin, Flipper, Groundhog, Legacy, DoorDash, Baracus, Maguire, Lucius, Messy, 12point, Bailey (the dog) FNGs: None
COUNT: 14
WARMUP: Complaining about the heat
THE THANG: Duck walking 3.5m
MARY: Taking off the rucks
ANNOUNCEMENTS: This is a great new AO and a spectacular name! COT: Be good

Tags: ruck-dynasty, Boardwalk, Kodiak, Gherkin, Flipper, Groundhog, Legacy, DoorDash, Baracus, Maguire, Lucius, Messy, 12point, Bailey (the dog)

Date: 2025-06-26
AO: hoya-paxa
Q: Hobbyhorse
PAX: Daaa Auditor
FNGs: None
COUNT: 2
WARMUP: was already warm
THE THANG: jog to Wisconsin ave with an interval sprint. Gather at bank parking lot for merkin and ww2 followed by 5 rounds of: hard run to top of hill, jog back, rest, repeat. Close out with merkin and ww2. MARY: flutter, American hammer, dd, donkey
ANNOUNCEMENTS: driveway ao is open to anyone. Modifications encouraged. Lighter weights are available
COT: if you care about something, keep the lights on until more join. Thanks to Daaa Auditor for keeping the flame burning at Hoya so that it’s there for all of us.

Tags: hoya-paxa, Daaa Auditor