Author: f3nano

Date: 2025-05-20
AO: atlantis
Q: Hammer
PAX: SeaCow, Hammerhead, Side-out
FNGs: 1 Side-out
COUNT: 4
WARMUP: SSH, Don Q, Little arm circles, good mornings, Down dog World’s greatest stretch, THE THANG: Mosey to Canal Park
Dips (20), durkins (20), step-downs (20)
Mosey to Garfield Park
15 pullups
4 Suicides (20 pushups in between sets)
Pullups to failure
Mosey to Canal Park
Dips (25), urkins (20), step-downs (20), durkins (15?)
Indian run to Nationals Park and up the bridge
MARY:
Reverse crunches (15), in-and-outs (20), plankorama (50 secs total), hollow body (20 count)

ANNOUNCEMENTS: Murphy, Convergence

COT: You never know when life is going to need you to lead. Be prepared.

Tags: atlantis, SeaCow, Hammerhead, Side-out

Date: 2025-05-20
AO: freestate
Q: Dungeon Master
PAX: Mumford, Winston, Andrew Churchill, Horshack, F3 Scabby, Bachelor, Cannoli, CashOnly, Pigeon, Deagle, Brony FNGs: None
COUNT: 11
WARMUP:
• SSH x20 IC
• Frankensteins X16IC
• Swingbillies x16IC
• inchworms push-ups x10 IC
• Arm rolls x10 IC forward and backward
• Twists x10 OYO
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 5IC
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (4 sets)
• Curls with coupon x30, x25, x20, x20
• Skull crushers x15, x12, x10, x10
• Chest press x30, x25, x20, x20
• Squats with coupon x20, x15, x15, x15
• MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Set 2 (4 sets)
• Lunges (forward, backward, forward, into center of circle and back) x20, x20, x20, x12 • Overhead press x30 OMC, x25, x20, x20
• Romanian deadlift x20 OMC, x15, x15, x12
• Rifle-carry coupon to cone and back
• rest count x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

MARY:
• Protractor
• Butterfly sit-up x20 OYO
• LBCs x20 OMC
• Plank-o-rama
• Downward dog

ANNOUNCEMENTS:
• Murph and Convergence

COT: Celebrate Girl Scout achievements

Tags: freestate, Mumford, Winston, Andrew Churchill, Horshack, F3 Scabby, Bachelor, Cannoli, CashOnly, Pigeon, Deagle, Brony

Date: 2025-05-19
AO: acropolis
Q: Battleship
PAX: Atlas, Roddick, Doodles, Peanuts, Hightower
FNGs: None
COUNT: 6
WARMUP: SSH, DD, WGS, CPs with a twist, Arm Cs, WM Hayes’,
THE THANG: Mile Run, 8 sets, Mile Run
MARY: LBC’s, Flutter Kicks, Jane Fondas, J-Lo’s, Pickle Pushers, Heel Taps. ANNOUNCEMENTS: Murph, Convergence
COT: Attitude can change outcomes and other’s perspectives.

Tags: acropolis, Atlas, Roddick, Doodles, Peanuts, Hightower

Date: 2025-05-19
AO: thefarm
Q: Running Man
PAX: Firehead, Lumbergh, Trilogy
FNGs: None
COUNT: 4
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

WARMUP:
SSHs
Beet pickers
Calf raises
Don quixote
Mosey

THE THANG:
10 burpees
20 lunges
30 squats
40 glute bridges
Run to first corner

15 burpees
25 lunges
35 squats
45 glute bridges
Run to second corner

20 burpees
30 lunges
40 squats
50 glute bridges
Run to third corner

15 burpees
25 lunges
35 squats
45 glute bridges
Run to home

10 burpees
20 lunges
30 squats
40 glute bridges

MARY
Flutter kicks
Box cutters
Big boy situps
Penguin crunches
X factors
American hammers

ANNOUNCEMENTS:
Forehead
Firehead summer be the Q Wednesday. Trilogy will Q Friday.

COT:
I just finished the book The Comfort Crisis. Lived it! He described rucking as, “cardio for people who hate to run, and lifting for people who hate the gym.” It corrects for body type. If you’re too big, it’ll lean you out. Too skinny? It’ll add muscle to your frame. This, he explained, is why carrying is the foundation of military fitness training.

Tags: thefarm, Firehead, Lumbergh, Trilogy

Date: 2025-05-19
AO: thepatriot
Q: Lucius
PAX: Anchorman, Shake ‘n’ Bake, Lazlo, CashApp, Coconuts, Strange Brew, Fiddler, CableGuy, bogey, Deliverance, Piano Man, SAAS, Smokey, Maguire, Wedding Singer, Bob the Builder, Big Short, Walker, Bone, Messi FNGs: None
COUNT: 21
WARMUP:
SSH; LBAC; Moroccan Night Clubs; Michael Phelps; Down Dog; Cobra Kai; Child’s Pose; Overhead Clap

THE THANG:
4 laps:

1x Mosey
3x Rifle Carry; Everest Steps; Sandbag bucket brigade (w/ two sandbags); Bear Crawl; Mosey (only twice)

MARY: N/A

ANNOUNCEMENTS: Tough-Guy-Tuesday/Thursday; Murph; Bone-A-Thon; Convergence

COT:
If something is out of your control, don’t complain about it. If it’s in your control, do something — don’t complain about it.

Tags: thepatriot, Anchorman, Shake ‘n’ Bake, Lazlo, CashApp, Coconuts, Strange Brew, Fiddler, CableGuy, bogey, Deliverance, Piano Man, SAAS, Smokey, Maguire, Wedding Singer, Bob the Builder, Big Short, Walker, Bone, Messi