Author: willhlaw

Date: 2026-10-07
AO: The Driveway
Q: Trademark ,
PAX: Flux, Trademark, Prestige, Roulette, Play-Doh
FNGs: None
COUNT: 5
WARMUP:

SSH, IW, HB, AC, CA, Dead Bug, Cat-Cow

THE THANG:

Round 1: 11s
– Two hands
– 10 Cleans + 1 Squat

Round 2: AMRAP
– 4 swings
– 4 thrusters
– 4 reverse lunges 2 is 1

Round 3: 3-2-1 Complex
– 3-2-1 SA Rows
– 3-2-1 SA Squat
– 3-2-1 SA OH Press
– 3-2-1 SA Squat

MARY:

Dead bug, Down dog, runners stretch, worlds greatest, Cobra Kai

ANNOUNCEMENTS:

Prayers for Lazlo, thegrunt, Old Rag.

COT: God bless us, everyone.

Date: 2026-10-04
AO: TG10
Q: Trademark ,
PAX: Rim Fire, Gherkin, Trademark
FNGs: None
COUNT: 3
First place effectively a tie between Rim Fire and Gherkin. YHC was far back bringing up the rear. The man on the moon was watching.

Date: 2026-10-06
AO: FreeState
Q: Deagle ,
PAX: Mumford, Pigeon, Dungeon Master, Horshack, Deagle, Cannoli, Bluto, Mark Michael, Brony, Wobegon FNGs: None
COUNT: 10
WARMUP:
SSH, Imperial Walkers, Carolina Dry Docks, Hairy Rockets, El Capitan, Mountain Climbers, Plank Jacks, Shoulder Taps, Michael Phelps, Cherry Pickers, Stretch

THE THANG:
Jog to the stairs of pain…

10 rounds of up and down the stairs, 10,9,… merkins in between

2 moseys around the parking lot

4 stations:
1. Pacers – 2 burpees, run to the other side, 2 burpees
2. Top: LBCs
3. Middle: Squats
4. Bottom: Rocky Balboa

MARY:
Reverse Crunches, Freddie Mercury, Windshield Wipers, Little Mermaid, X Factor, Dollys + flutters.

ANNOUNCEMENTS:
The Grunt, fundraising for F3

COT:

Date: 2026-10-06
AO: The General
Q: Prestige ,
PAX: Prestige, Flux, Robo, Roulette, Deliverance, Gherkin, citrus, 1 downrange from CO FNGs: None
COUNT: 8
WARMUP: SSH, IW, HB’s, IBAC, WMH, DD, MP
THE THANG: Mosey to far end zone, inchworms, high knees, side shuffle

DORA: 50 Durkins, 50 box jump, 50 step up, 50 dips

Goal line:
20 yd bear crawl, OHP
20 yd bear crawl, 20 Swing
20 yd bear crawl, 20 curl
20 yd bear crawl, 20 row,
20 yd bear crawl, 20 squat

10 yd bear crawl, 10 OHP
10 yd bear crawl, 10 Swing
10 yd bear crawl, 10 curl
10 yd bear crawl, 10 row,
10 yd bear crawl, 10 squat

10 OHP
10 Swing
10 Curl
10 Row
10 Squat

MARY: yes
ANNOUNCEMENTS:
COT: The sun sets noticeably earlier now. But it’s good sleeping weather and sometimes it’s nice to shut it down early.

Date: 2026-10-06
AO: Watkin Warriors
Q: Cookies ,
PAX: Stall Guy, Cookies
FNGs: None
COUNT: 2
WARM-UP
– 4 laps around the track
– Dynamic stretching
THE THANG
Block 1 — Rows / Pull-Ups
3 rounds:
– Bent-Over Dumbbell Rows × 12
– Pull-Ups × Max Reps
Transition: 2 laps around the track
Block 2 — Curls / Inverted Rows
3 rounds:
– Hammer Curls × 10–12
– Ring Inverted Rows × 10–12
Transition: 2 laps around the track
Block 3 — Renegade Rows / Chin-Ups
3 rounds:
– Renegade Rows × 12, single count
– Chin-Up Negatives — start at the top and control the descent Finisher — Farmer’s Carry
– Single-arm Farmer’s Carry
– 1–2 laps around the track
– Switch arms halfway through each lap
MARY
– World War I Sit-Ups × 15
– Little Baby Crunches × 20
– V-Ups × 15
– Freddie Mercurys × 15 IC
ANNOUNCEMENTS
Stall Guy Virgin Q next Tuesday at Watkin’ Warriors. Please tune in and come out to support him.