Date: 2026-09-28
AO: Hamilton
Q: Sloop ,
PAX: Legacy, Jag, Hobbyhorse, Sloop
FNGs: None
COUNT: 4
WARMUP: usual
THE THANG: 2 rounds of 5 air squats, 5 merkhins, 10 calf raises and 1 lap of soccer field. 4 rounds of 10 coupon squats, 5 pullups. 4 rounds of bent over rows and 200 meters of riffle carry. 3 rounds of 10 shoulder presses and 50 meters bear crawl. MARY: 30 count plank hold
ANNOUNCEMENTS:
COT: “steady as she goes”. We recognize it takes a lot of work in the background to keep things steady in all areas of life.
Atlantis – Fri
Date: 2026-09-25
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Smokee, Hammer
FNGs: None
COUNT: 3
WARMUP: Good mornings, WMH, Hillbillies, Arm Circles, Michael Phelps,
THE THANG: Mosey to benches for StepUps, Dips and Erkins. Mosey to bridge rinse and repeat, mosey to rocks (1 big/2smal). 3 sets of 10 in cadence:
Curls, Tris, Rutrows, Bus Drivers, WonderBras, Groud Pounders Nipplers, Bent over flys, downhill skiers, Goofballs
Bench Press and Skull Crushers American rock Hammers
MARY: round robin Ab exercises
ANNOUNCEMENTS: The Grunt
COT: Reminder to take mental health breaks during long work days – step away, get some air, change scenery to be mentally sharp and more emotionally controlled.
Terrapin Tabata
Date: 2026-09-28
AO: Terrapin Station
Q: Groundhog ,
PAX: CableGuy, Ripcord, Enron, Landscape, citrus, Groundhog, 2 percent FNGs: None
COUNT: 7
WARMUP: SSH IW HB MP RVE LBAC, DD
THE THANG: Tabata 10 exercises, 1 minute, 15 sec between exercises, 2.5 rounds, 1 min between rounds
1. Coupon Squat
2. Mountain Climber
3. Coupon Swing
4. T-Merkin
5. Bonnie Blair
6. Coupon Row
7. Forward Lunge
8. Shoulder Tap
9. Slide Lunge
10. Coupon Shoulder Press
MARY: Freddie M, Flutter Kick
ANNOUNCEMENTS:
Grunt on Nov 7 to honor Veterans Day check channels
Reminder to finish workouts on time! 45 minutes
COT: Daryl Davis is an American blues musician and activist best known for befriending members of the Ku Klux Klan (KKK) and convincing dozens to renounce white supremacy. He uses his “5 core values everyone wants” to have conversations with people that have very different values and beliefs than he does. I’ve been using them in my life to have conversations with people I don’t agree with – work, politics, social issues, etc.
1. To be loved
2. To be respected
3. To be heard
4. To be treated fairly and truthfully
5. The same for their family
The Patriot
Date: 2026-09-28
AO: The Patriot
Q: Big Short ,
PAX: Big Short, Moderator, Prestige, Strange Brew, Booking, Ice Tea, Piano Man, Bob the Builder, Boardwalk, Wedding Singer, Rim Fire, Jones FNGs: None
COUNT: 12
WARMUP: The normal routine.
THE THANG: PAX moseyed to the hill in front of the amphitheater for “Hill 11s” with tempo mercans at the bottom of the hill and tempo squats at the top of the hill. PAX worked on this until one PAX completed the entire routine.
PAX moseyed to the amphitheater for pair dora, with one PAX exercising in the amphitheater and the other PAX running around the amphitheater. The pairs completed 75 of the exercises. Once one pair completed the 75 reps of an exercise, the entire group moved to the next exercise. – dips
– Step ups
– Plank jacks
– Squat jumps
– Flutter kicks
– Dips
– Mercans
– American Hammers
PAX moseyed back to the football stadium in “Indian Run” style.
MARY: N/A
ANNOUNCEMENTS: ironpax on Friday.
COT: It’s always good to check in on PAX you haven’t seen in a while.
The Farm for Two
Date: 2026-09-28
AO: The Farm
Q: Trilogy ,
PAX: Chile, Trilogy
FNGs: None
COUNT: 2
WARMUP:
SSH
Imperial Walkers
Arm Circles
Michael Phelps
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
6 rounds with 10 reps
– SSH, IC
– Squats w/ Calf Raise, IC
– Grady Corn, IC
– Merkins, OMD
– Dips, IC
– Dirty Dog, IC
– Mountain Climbers, IC
– Bird Dog, IC
MARY:
2 rounds of Bench Crunches
ANNOUNCEMENTS:
Squatter Q on Wed (Chile has Shovel Flag)
Road Cleanup Saturday at 7:30
COT:
I like to plan my spontaneity
