Date: 2026-09-01
AO: Delphi
Q: Pop Fly ,
PAX: YNAB, OnlyFans, Toolbox, Drago, Peanuts, NOAA, Flea, Atlas, Pop Fly, Hoolihan FNGs:
COUNT: 10
WARMUP: Yes
THE THANG:
Rd 1: 10 Minute EMOM / 2x Blockees + run to the 50yd line and back Rd 2: 7s / OH Press+ Burpees / 20yd run in between OH Press and Burpees Rd 3: Partner DORA
a) 100 HR Merkins, 40yd Farmers carry (and back) with 2 coupons b) 100 Cactus Squats, 40yd Rifle carry (and back)
c) 100 Situps with coupons, 50yd jog and back
MARY: No
ANNOUNCEMENTS: Book Club this Thursday, IPC this Thursday, 9/11 Stair Climb next Friday, 2F event coming soon
COT: New month, let’s take a few moments and lock in on what is just within reach that we are working towards
Horizon
Date: 2026-08-31
AO: Horizon
Q: DrugBoat ,
PAX: Skoat, DrugBoat, Gherkin, Woody, Disco, Kodiak, Attache’, Kombucha, Bellhop, The Wolf, Funnel Cake, Hard Hat FNGs: 2 Funnel Cake, Hard Hat
COUNT: 12
WARMUP: SSH, Arm Circles, IW, WMH, CP, Down Dog & WG
THE THANG: starting at 11 reps, sets of decreasing reps of 1. Mike Tyson’s/Burpees; 2. various squat exercises, 3. Steps Ups; run a flight of stairs;
starting at 4 reps, sets of increasing reps of 1. various merkins, 2. various lunges and 3. dips. repeat (made it about 60% through)
MARY: LBCs, Box Cutters, Scissor Kicks
ANNOUNCEMENTS: 9/11 stair climb
COT: focus on kids and spouses (the two most important things) often (for me at least) comes at a big sacrifice to my role as a son/grandson/sibling/etc. it is easy (for me at least) to not always give those relationships the attention they deserve. work on doing better in that regard.
Tabata-ish
Date: 2026-08-31
AO: The Farm
Q: Squatter ,
PAX: Infinity, Chile, Firehead, Lumbergh, Squatter, Gus
FNGs: None
COUNT: 6
WARMUP:
– Side‑Straddle Hops
– Grady Corns
– Don Quijotes
– Monkey Humpers
– Rockettes
– Mosey
THE THANG:
TABATA 1 – Upper Body Push
Merkin Variations
– Standard x2
– Wide x 2
– Hand Release x 2
– Shoulder Taps x 2
Mosey
TABATA 2 – Lower Body / Legs
1. Squats x 2
2. Jump Squats x 2
3. Lunges x 2
4. Reverse Lunges x 2
Mosey
TABATA 3 – Core + Pull
1. Big Boy Sit‑ups x 2
2. American Hammers x 2
3. Superman x 2
4. Australian Snow Angel x 2
Mosey
TABATA 4 – Full‑Body / Explosive (4 min)
Alternate between:
1. Burpees x 2
2. High Knees x 2
3. Mountain Climbers x 2
4. Plank Jacks x 2
MARY:
– Flutter Kicks
– LBCs
– Box Cutters
– Freddy Mercurys
– Plank Hold (final 60 seconds)
ANNOUNCEMENTS:
9/11 Stair climb (carpool to be arranged)
Gus Q Wed
Infinity Q Fri (The Farm AO Anniversary Special)
COT:
Reminder to spread the word and bring new people to the workouts!
TG10
Date: 2026-08-30
AO: TG10
Q: Trademark ,
PAX: Trademark, Legacy, Gherkin, Rim Fire, Hobbyhorse
FNGs: None
COUNT: 5
– Gherkin 13 at the-agency
– Rim Fire 11 at the-agency
– Hobbyhorse: 8 thegeneral
– Trademark 7 at the-agency
– Legacy 7 at the-agency
Acropolis
Date: 2026-08-31
AO: Acropolis
Q: Doodles ,
PAX: OnlyFans, Drano, Dr. Suess, Bean Counter, Doodles, Peanuts, NOAA, Atlas, Obadiah, Hightower, Halfcat FNGs: None
COUNT: 11
Warm up
SSH, arm circles, hillbillies, imperial walkers, Matt foleys, Willy mays, cherry twists, down gig, WGS, kobra Kia, child pose
The Thang
Lap 1
Partner farmer carry, other partner 5 burpees and jogs to catch up
Lap 2
Partner overheard press, other partner 10 hand release merkins
Lap 3
Partner curls, other partner 15 merkins
Lap 4
Partner rifle carry, other partner 20 SSHs
Lap 5
Partner farmer carry, other partner 25 Bonnie Blair’s
Lap 6
Partner rifle carry, other partner 5 Mike Tyson’s
– A lap was down to goal line and back.
Mary
Most of us gave an exercise
Announcements
Stair climb, book club this Wednesday
COT
Reflect on Dolly, she talked a lot about her father. He didn’t achieve much in the world’s eyes but to her, he was strong, wise and caring and was a great example for her on how to treat people. Take aways- Strong fathers make for strong daughters. Create a loving atmosphere in your home.
F3 The Capital 