Author: willhlaw

Date: 2026-08-25
AO: Delphi
Q: Rocket ,
PAX: Nano, OnlyFans, Pole’er, Peanuts, Dr Suess, Drano, Pop Fly, Rocket FNGs: None
COUNT: 8
WARMUP: typical stuff: SSH, Michael Phelps, Willie Mays Hays, cherry picker, worlds greatest stretch, child’s pose, cobra Kai, poorly counted scorpions

THE THANG: Timer is somebody jump roping. Either 50 unbroken or 100 broken

“Reward” if timer goes unbroken
-mosey to 50 and back

Everybody else is doing calisthenics
Merkins
Big boys
Squats
Carolina dry docks
Flutter kicks
Lunges
Mountain climbers
LBCs
Tuck jumps
Plank shoulder taps
Bicycles
Calf raises
Mike Tyson’s
Leg lifts
Pistol squats
Diamond pushups
Heels to Heaven

MARY: none
ANNOUNCEMENTS: iron pax, 9/11 stair climb, manly book challenge, step up and lead a fellowship event…people will join

COT: stolen from Shake n Bake’s kid’s professor. See mumble chatter for more info: 1. Start every project the day you get the assignment.

4. Show respect to classmates, professors, administrators, roommates,custodians, cafeteria workers, captains, coaches, and everyone else.
5. Be professional.

8. Embrace failure.
9. Seek out help.

11. Appreciate constructive criticism.

12. Excel on the first assignment.

13. Try new things.

14. Approach every opportunity with the confidence that you belong there but the hunger to prove it to others.
15. Cultivate friendships, and be loyal to them.

16. Get sleep.

17. Call home (at least) every week.

18. Make good choices.

Date: 2026-08-25
AO: The General
Q: Gherkin ,
PAX: Hard Knox, Prestige, Tariff, Gherkin, Roulette, Robo, Boardwalk, Trademark, citrus FNGs: None
COUNT: 9
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Arm Circles, down dog, worlds greatest stretch THE THANG
Mosey to the bottom of some steps with your coupon, climb them with your coupon and do one merkin at the top. Repeat, adding one merkin each time to help you remember. Pax climbed the steps about 20 times (36 steps x 20 reps = 720 steps in total = 37.9 floors of the WTC) & 210 Merkins.
MARY
American Hammer, Flutter Kick, Dirty Donkeys, LBC
ANNOUNCEMENTS
– 9-11 Stairclimb signup
– 9-11 EC overnight ruck with HT or early morning ruck from Columbia Island Marina with Summit. COT
– As we prep for the 9-11 stair climb, let’s remember what the NYFD trains for: climbing in full uniform, wearing 50lbs of SCBA gear and carrying 25lbs of hoses and other equipment.

Date: 2026-08-24
AO: Acropolis
Q: Hightower ,
PAX: Doodles, Bean Counter, Hightower, Atlas, OnlyFans, Monk, Peanuts, Drano, 1/2 Calf, Alcatraz FNGs: None
COUNT: 10
WARMUP:
Dynamic movement to stretch and warm up, then fellowship jog to basketball courts.

THE THANG:
4 Corners today 8/24
8 burpees, 24 PAX pick, bear crawl length to next corner
8 burpees, 24 PAX pick, lunge to next corner
8 burpees, 24 PAX pick, bear crawl length to next corner
8 burpees, 24 PAX pick, lunge to next corner

Group completed 2 rounds

MARY:
Alphabet leg shapes

ANNOUNCEMENTS:
9/11 stair climb
Book club 9/3

COT:
School started, lots of emotions for these kids and their parents. Prayers for all those going through these times.

Date: 2026-08-24
AO: Terrapin Station
Q: Ripcord ,
PAX: CableGuy, V8, Ripcord, Landscape, Trademark, Ice Tea
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Ps, Itty Bitties, WM Hays, Down Dog, Child Pose / Low Back Stretch

THE THANG:
Part 1: Dora
50 burpees; rifle carry around the lot
50 thrusters; farmer carry around the lot
50 lunges; jog around the lot
Repeat: 30 reps each exercise

Part 2: Upper Body w/ Coupon
20 curls
20 chest press
20 tri extension
20 overhead press
Repeat

Part 3: Squat fun – “Bring Sally Up” song – 3min

MARY:
Flutter Kicks, Freddy Mercs, LBCs, Side LBCs

ANNOUNCEMENTS: 9/11!!!

COT:
With teenagers, life can be hard – transitioning from parent/coach to consultant. A technique to keep conversations light and not butt heads:

Date: 2026-08-24
AO: The Patriot
Q: Booking ,
PAX: Big Short, Deliverance, Booking, SAAS, Piano Man, Primanti, Hops, Rim Fire, Cheesesteak, Smokey, My Space, Wedding Singer, Craigs List FNGs: None
COUNT: 13
WARMUP: SSH, IW, HB, MP, WM, WMH, DD, WGS, CK
THE THANG: Start with coupons on goal line:

10 blockies— back pedal to far 10 yard line – 10 burpees— run back to goal line 20 OH Presses- back pedal to far 20 yard line- 20 merkins— run back to goal line
30 curls— back pedal to far 30 yard line— 30 mountain climbers— run back to goal line
40 coupon squats— back pedal to far 40 yard line— 40 big bois— run back to goal line 50 coupon calf raises— back pedal to 50– 50 air presses- run back to goal line
40 leg lifts over coupon— bear crawl to near 40 yard line—40 LBC— run back to goal line
30 low rows— bear crawl to near 30 yard line—30 shoulder taps— run back to goal line 20 OH presses— bear crawl to 20 yard line—20 plank jacks— run back to goal line 10 blockies— bear crawl to 10 yard line— 10 merkins — run back to goal line

Fellowship lap

MARY: Flutter kicks, penguin crunches, dirty dogs, donkey kicks, toy soldiers, calf raises

ANNOUNCEMENTS: Iron PAX is coming next Friday, 9/11 stair climb, older PAX happy to partner with newer PAX to co-Q

COT: Like our cooler temps with changing weather, lots if change ongoing now with school starting, back into work mode and college good byes… embrace change and like we do at F3- modify your approach and routine as necessary to adapt.