Author: f3nano

Date: 2025-06-25
AO: thepatriot
Q: Boardwalk
PAX: CableGuy, Trademark, Enron, Flipper, Shake ‘n’ Bake, Wedding Singer, LaForge, Piano Man, Short Rib, Walker, @nascar, @overthrow FNGs: None
COUNT: 13
WARMUP: Dynamic warm up – SSH; scoop walk – mosey; CP; open gate walk – mosey; WMH; close gate walk – mosey; MP; Frankenstein walk – mosey; DD; WG; CK

THE THANG:

Rd 1: 10 Blockees, 10yd BC, 15 Burpees, 10yd BC, 20 Plank Jacks, 10yd BC, 25 Merkins; 25 Merkins, 10 yd CB, 20 Plank Jacks, 10yd CB, 15 Burpees, 10yd CB, 10 Blockees LAP

Rd 2: 10 WW3, 10yd Lunge walk J, 15 Big B, 10yd Lunge walk J, 20 WW1, 10yd Lunge walk, 25 LBC; 25 LBC, 10 yd Rev Broad J, 20 WW1, 10yd Rev Lunge walk, 15 Big B, 10yd Rev Lunge walk, 10 WW3 LAP

Rd 3: 5 Thrusters, 10yd Space invader (SI) 10 BH, 10yd SI, 15 Squats, 10yd SI, 20 CR; 20 CR, 10 yd SI, 15 Squats, 10yd SI, 10 BH, 10yd SI, 5 Thrusters LAP

MARY: DD, CK

ANNOUNCEMENTS: Ruck and Float; Check out the new AOs on the channels

COT: Take the time to enjoy your family and friends this summer. In the end, life is less about achievement than it is about collecting memories. For a good book on the subject, check out Die With Zero.

Tags: thepatriot, CableGuy, Trademark, Enron, Flipper, Shake ‘n’ Bake, Wedding Singer, LaForge, Piano Man, Short Rib, Walker, @nascar, @overthrow

Date: 2025-06-25
AO: compound
Q: Rambler
PAX: Popeyes, Poe, Doodles, Skidoos, Corkscrew (F3 The Capital), citrus, Cactus, Monk, Ashe FNGs: None
COUNT: 10
WARMUP: motivators, wmh, Cherry twist, world’s greatest stretch, table top with reverse leg pull
THE THANG: see picture for rounds one and two which included moving blocks every 20 yd to conduct an exercise. We ended both rounds with a primer bag toss and then a Ricky baggie MARY: lbc’s dead starfish, Jane Fonda
ANNOUNCEMENTS: rock and float on July 26th, looking for 9/11 volunteers for Q and support, at Section hike at the hardest mile on the maine New Hampshire border
COT: today marks the anniversary of Anne Frank’s diary being published in 1947. It struck me that she was only 13 when her family was forced to move into a very small room where they stayed hidden for over 2 years- never able to go outdoers and were required to stay quiet with no use of a bathroom throughout the day. As people were working in the building for the fear of Discovery. It struck me just how horrible those conditions were. And here is this young girl and her family having to deal with such horrible conditions at such a terrible time in our history. Eventually the family that was caring for them was arrested and shortly after her family was discovered and sent to the concentration camps in 1944.. More to the story is that her father by Otto survived and was liberated from Auschwitz. He knew at that time that his wife had died, but he did not know that his two daughters had perished before him and a completely different camp- they passed the spring of 1945 from typhus- just 4 or 5 months before the end of the war in Europe. And it’s a good reminder to all of us just how fortunate we are to live relative safety and out of harm during such tumultuous times. Unable to speak or move, use the bathroom or just endure the horrible conditions with no air conditioning or other comforts of a home that we currently enjoy knowing that any day could be your last day- and to have that happen. Happen people that were so young and had yet to even begin their life really strikes me- and an important reminder ashe think about or complain how hot it is or how difficult your day is- many have suffered much more and have suffered a much worse fate and is important to give thanks to God for all that we have today.

Tags: compound, Popeyes, Poe, Doodles, Skidoos, Corkscrew (F3 The Capital), citrus, Cactus, Monk, Ashe

Date: 2025-06-25
AO: thefarm
Q: Squatter
PAX: Firehead
FNGs: None
COUNT: 2
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Mosey

THE THANG:

Merkins
Reverse Lunges (Each Leg)
Mountain Climbers IC
Imperial Walkers

Mosey

Derkins
Dips
Step Ups (Each leg)
Erkins

Mosey

Squats
Shoulder Taps
Forward Lunges (Each leg)
Bird Dogs

MARY:
Freddy Mercury IC
Flutter Kicks IC
LBCs (Little Baby Crunches) IC
Plank Hold

ANNOUNCEMENTS:
Lumbergh Q Friday
Need a Q for Saturday 0700
Next week we will be light on attendance, many people out of town. I’ll be reaching out to some OGs that haven’t posted in a while to try and boost the numbers.

COT:
Spouse and I have been feeling overwhelmed. Found mold in house, we now have a mess everywhere. Found a new leak on the ceiling. Feels like things are falling apart but it’s important to remember that even though the sky looks cloudy, the sun is still right behind the clouds. And eventually those clouds will move and we will see the sun once again. It’s important to maintain hope.

Tags: thefarm, Firehead

Date: 2025-06-25
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta, Spoonman
FNGs: 1 Spoonman
COUNT: 4
WARMUP:
THE THANG:
2 squats
2 thrusters
2 shoulder press
2 curls
2 bent over rows
2 merkins
Rest 1 minute

4 squats
4 thrusters
4 shoulder press
4 curls
4 bent over rows
4 merkins
Rest 1:30

6 reps
Rest 2 minutes

Start over at 2 reps and build to 8
Start over at 2 reps and build to 10

MARY:
ANNOUNCEMENTS:
COT: keep adapting and building into your life!

Tags: theaerie, Stewie, Trifecta, Spoonman

Date: 2025-06-25
AO: potomac-rising
Q: Tiger Lilly
PAX: Joe Howard, PacRat (NWInd), Promoter, Tiger Lilly
FNGs: None
COUNT: 4
WARMUP:
50 SSH
25 LBC
40 SSH
20 LBC
30 SSH
15 LBC
20 SSH
10 LBC
10 SSH
5 LBC

THE THANG:
Part 1: Hopscotch Hustle

Play hopscotch Every Round:
• Hop the grid on one foot → two feet → one foot (traditional pattern) • At end of grid, drop and do:
• 5 burpees + 10 squats
• Sprint back to start

Repeat 4 times

Part 2: Four Square Fury

On the four square grid. Each number triggers an exercise challenge. On rotation, person out determines exercise: • Square 1 – 10 Jump Lunges
• Square 2 – 10 Merkins
• Square 3 – 15 Monkey Humpers
• Square 4 – 15 Big Boy Sit-ups

Every 3 rotations, everyone sprints a lap around the court.

Repeat 3 times

Part 3:
Circle jerk at ball diverter. Throw ball into diverter and whoever get the ball calls out exercise and calls cadence for 5 reps. Continue as time allowed.

MARY:
Quick circle jerk of Mary exercises at 10 reps each two time through. 10 burpees for no shovel flag

COT: Pause and think before you answer quickly.

Tags: potomac-rising, Joe Howard, PacRat (NWInd), Promoter, Tiger Lilly