Author: willhlaw

Date: 2026-07-03
AO: The Driveway
Q: Play-Doh ,
PAX: Old Bay, Play-Doh, East Wing, Vila
FNGs: None
COUNT: 4
WARMUP:

SSH, IW, HB, WMH
– Kettlebell
– Halos
– Arm Bars
MP

THE THANG:

Kettlebell Mobility
– Goblet Squats
– Around the Worlds (thanks for the reminder 2 percent)
– Figure 8s

Suitcase Carries

Kettlebell Mobility
– Windmills
– Half Kneeling Getups
– Turkish Get Ups

MARY:

Shoulder-Shoulder Slam Ball Pass

ANNOUNCEMENTS:

– 9/11 Stair Climb & Rucn ‘n Float Coming Up
– East Wing is trying to get Mother Ruckers going again Sunday mornings

COT:

YHC channeled Whitman to reflect on how America has always contained multitudes. If you look at the news or scroll through social media, it is all too easy to find a single story that makes you unhappy, frustrated, or flat-out enraged. Those stories are out there, and they are real. But if you stop with them, you miss the rest of the multitude. As leaders, we cannot check out or throw our hands up. Our job is to look for the other stories—ones that provide hope, inspiration, and the fuel for change. [Edited for publication.]

Date: 2026-07-03
AO: The Farm
Q: Legacy ,
PAX: Legacy, Firehead, Short-Timer, Trilogy, Infinity
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

The Farm 250

250 total reps structured by a 5 x 5 x 10 format, interspersed with a jog out and back on the soccer field.

The 5x10s were:

10 Overhead Press
10 Curls
10 Derkins
10 Coupon Squats
10 Grab Bag

The Grab Bag Exercises Were–In order

10 Blockees
10 Thursters
10 Burpees Over Block
10 Atlas Shrugged
10 Skull Crushers

Bear Crawl/Crawl Bear Burpee Ladder :nauseated_face:

After completing the 250, we farmer’s walked to a shady area and did short bear crawls and crawl bears in the shade. Then we combined these bear crawls and crawl bears with a burpee ladder to 5. Candidly, YHC almost puked at his own Q. It was hot! Got to be mindful of the weather!

MARY: Corpse Pose, Child’s Pose, Dirty Dogs (10, L&R), Donkey Kicks (10, L&R), Flutter Kicks (30, IC)

ANNOUNCEMENTS: thefarm Ruck tomorrow, 0700. 9-11 Stairclimb is coming up. With an overnight ruck option. Watch channels for details.

COT: We celebrate America’s 250th tomorrow, but YHC chose to focus on a personal COT. YHC turns Double Respect at the end of the year and continues to focus on the limitations that increase with age. It is one thing to know something intellectually, harder to accept it emotionally, YHC first planned a “Farm 250” that would have included 50 blockees and 50 thrusters–to impress everyone as to what a badass YHC is. But YHC eventually had to admit that such a high rep count for those blockees and thrusters could possibly lead to an injury. Reasonableness prevailed! Thanks for coming out on a hot morning. SYTIG!

Date: 2026-07-02
AO: The Night Owl
Q: Sloop ,
PAX: The Tulip, Sloop
FNGs: None
COUNT: 2
WARMUP: the usual
THE THANG: 100 Air Squats, 50 Step Ups, 40 Tricep Dips, 16 Alternating Leg Stands for balance, 30 inch worms aka walkouts. MARY: 30 count planks x 3, 20 Fire Hydrants x 3
ANNOUNCEMENTS:
COT:

Date: 2026-07-03
AO: The Patriot
Q: Rim Fire ,
PAX: Ice Tea, Pepco, Prestige, Fairweather, Rim Fire, Lazlo, Strange Brew, Try, Crease, Freestyle, Tophat, Chalupa FNGs: 2 Tophat, Chalupa
COUNT: 14
WARMUP: SSH, IW, HB, MP, LBAC, CP, WMH, DD, NWGS, CC
THE THANG:
Started with the 17-76. Similar to 11s, but 17 total and started running to 76 yards between sets. Exercises were merkins and body weight squats. Starting when we got down to 10 merkins, switch the 76 yard run to 50 yard butt kick out (in honor of the 50 states) and backpedal back. Starting when we got down to 5 merkins, switch to 13 yard lunge walk out (in honor of the 13 colonies) and reverse lunge walk back.

Hydration break sponsored by the Patriot water fountain.

The 250: rotated arms, legs, and core. First to 25 finishes the exercise for all until we get to 250. Exercises were Carolina dry docks, single count lunges, big bois, walking merkins, calf raises, inchworms, LBCs, dips, wall sits, and monkey humpers. MARY: Nolan Ryan, dirty dogs, donkey kicks
ANNOUNCEMENTS: Ruck and float
COT: You were born on third base by virtue of being born in the US in this time. That imposes a responsibility on each of us to take that advantage we’ve been given and to something good with it. Go do it and go USA.

Date: 2026-07-03
AO: Horizon
Q: Bo ,
PAX: Bo, Poe, Jag, Hobbyhorse, Kodiak, Jag, Hobbyhorse, None FNGs: 1 None
COUNT: 8

WARMUP: SSH, MP, Arm Circles, WMH, DD, WGS, Jog a Lap
THE THANG:
Form Running – High Knees, butt kicks, skips, bounds, karaoke, backpedal, 50, 75, 97, 100%.

Pitch Circle – Bear Crawl around Circle, squats, Suicide, lunges, sideways Bear crawl, merkins, jog, burpees

MARY: outatime
ANNOUNCEMENTS:
COT: The figurative and literal realities of “Bo, you can’t keep running into that wall”