Author: willhlaw

Date: 2026-09-25
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Landscape, Play-Doh, citrus
FNGs: None
COUNT: 4
WARMUP:

– IW, HB, WMH
– Heel Walks: 1 set x 20 yards
– Toe Walks: 1 set x 20 yards

THE THANG:

– Ankle Circles: 1 set x 5 reps L/R
– Prying Goblet Squat: 1 set x 3 reps
– 90/90 Hip Switches: 1 set x 12 total switches
– Adductor Rock Backs: 1 set x 5 reps L/R
– Half-Kneeling Hip Flexor Rocks: 1 set x 5 reps L/R
– World’s Greatest Stretch (WGS): 1 set x 5-second hold L/R
– Dead Bug: 1 set x 12 reps L/R
– Scapular Push-Ups: 1 set x 12 reps
– Turkish Get-Ups (TGUs): 2 sets x 2 reps L/R (Standard) or 1 set x 5 reps L/R (Proficient) – Static Copenhagen Planks: 2 sets x 30-second hold L/R
– Contralateral Bulgarian Split Squat: 2 sets x 8–10 reps L/R – Contralateral Single-Leg RDL: 2 sets x 8–10 reps L/R
– Single Leg Long-Lever Hamstring ISO: 2 sets x 30–45 second hold L/R – Half-Kneeling Bottoms-Up KB Press: 2 sets x 5 reps L/R
– Bent Over Row: 2 sets x 10 reps L/R

MARY:

– Suitcase Carry: 2 sets x 20 yards L/R (or Suitcase Step-Up: 2 sets x 8–10 reps L/R)

ANNOUNCEMENTS:

ironpax

Old Rag Hike Coming Up

COT:

YHC reflected on importance of those quiet, relaxed, unstructured times with 2.0s. Conversations open up in ways they rarely do during the harried press of the daily grind.

Date: 2026-09-25
AO: Terrapin Station
Q: Flipper ,
PAX: Strange Brew, Ice Tea, Enron, Ripcord, Sloop, Breach, Tariff, Flipper FNGs: None
COUNT: 8
WARMUP: SSH, WM, HB, RVE, WMH, DD, WGS

THE THANG: mosey to front of O’Connell with a stop for squats and merkins. Then do 2 rounds on steps of: dips, step ups, and durkins.

Then 2 rounds of balls to the wall and wall sits while half of pax ran.

Mosey back to parking lot with a stop for squats and merkins.

4 rounds: each round consisted of: running to the lower playground for 5 pull ups while partner pax completed: rifle carries, curls, squats, flutter kicks, over head presses

MARY: LBCs, American hammers, toy soldiers

ANNOUNCEMENTS: check out the grunt channel and upcoming dark mountain hike with Summit.

COT: I explained my interaction with one of our son’s middle school teachers, and how impressive of a person the teacher is. It helped to reinforce the need to keep things in perspective and strive to do better after hearing more about his life and how he continues to do such an amazing job as a middle school teacher.

Date: 2026-09-25
AO: Horizon
Q: Bo ,
PAX: Skoat, Hobbyhorse, Bo, Woody, DrugBoat, 3 mile, Attache’, Kodiak, vplaxico, Can’t remember the name of the 10th guy, and he’s cut off in the picture. my apologies FNGs: None
COUNT: 10
WARMUP:
SSH, ImpWalkers, TIE-Fer, RVE, WMHayes, Down Dog, runner hip stretch, leg up elbow down>WGS. Child pose. fellowship lap ending at Discovery entrance stairs

THE THANG:
Part I
-1s stairs 2x
-2s Merkins, Squats,Lunges, Merkins,
-Jog to coupons
Part II
-1s – Backpedals, 75%, karaoke, side step hurdle, burpee sprint, high knees, touchdown run for style. -2s – Coupons, military press, MB jump squats, MB Slams, jump rope -Fellowship lap cool down

MARY: U-Pick clockwise – LBCs, box cutters, penguins, Freddie mercury, JLo, Stationary Bear Crawl, and others

ANNOUNCEMENTS: Check various Slack channels!

COT: “It’s a trap!” – Admiral Ackbar
How common is it to overthink, overreact, be defensive, be apathetic, etc. at home, at work, or in your head?

Before taking the bait (so to speak), just pause 15 sec, 30 min, or even sleep on it? This helps take the edge off for a better response or better productivity. Don’t leave it, but don’t rush it either.

Date: 2026-09-25
AO: Rec League
Q: Baguette ,
PAX: Baguette, Cookies, FIFA (F3 The Capital), 120, The Situation, Townie FNGs:
COUNT: 6

WARMUP:
SSH IC x 25
Hillbilly IC x 20
Mountain Climbers IC x 20
Achilles stretch each side 10s
GSITW each side 10s
Mosey

THE THANG:
Modified Murph with sprints – 10 rounds
IBC IC x 10
Murkans x 20
Squats x 30

MARY:
IBC IC x 25
Freddy Mercury IC x 25
Penguins IC x 25
Little Mermaids IC x 20
Dying Cockroach IC x 25
Plankorama

ANNOUNCEMENTS:
COT:

Date: 2026-09-25
AO: The Patriot
Q: Big Short ,
PAX: Bob the Builder, Boardwalk, Fitz-Hume, Prestige, Cheesesteak, Waterboy, Primanti, Fiddler, Jag, Goldfish, Rim Fire, Big Short, Jones, Smokey, Disco, CableGuy, Hops, 2 percent, Trademark, Deliverance, Booking FNGs: None
COUNT: 21
WARMUP: Normal routine.

THE THANG: PAX start at the goal line with 5 Blockees. Then Rifle Carry to the 25 yard line for 10 We Are Mot Worthies and Farmer’s Carry back to the goal line. Continue same pattern of 5 Blockees at the goal line, Rifle Carry to 25 yard line and Farmer’s Carry Back, while successively performing these moves at the 25 yard line: – 15 Coupon Squats
– 20 Overhead Triceps Extensions
– 25 Coupon Swings
– 30 Curls

That is one round.

Repeat the above for 45 minutes.

MARY: N/A

ANNOUNCEMENTS: See announcements channel.