Author: willhlaw

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”

Date: 2026-06-07
AO: Monthly Challenge
Q: Kodak ,
PAX: Legacy, Goldfish, Kodak, Obadiah, Gherkin
FNGs:
COUNT: 5
THE THANG: Squats or Merkins (or both)

June 1-6 – 30 reps daily
June 8-13 – 45 reps daily
June 15-20 – 60 reps daily
June 22-27 – 80 reps daily
June 29 – 90 reps
June 30 – 95 reps
July 1 – 100 reps
July 2 – 100 reps
July 3 – 101 reps

Add yourself to the backblast if you completed the challenge!

Date: 2026-07-03
AO: Rec League
Q: F3 Scabby ,
PAX: 120, Cookies, Splash, F3 Scabby, Baguette, FIFA (F3 The Capital), MoonMan, 1 other (sorry I didn’t catch your name!) FNGs: None
COUNT: 8
WARMUP: SSH, IW, Swingbillies, windmill, worlds greatest stretch, Phelps, lap around the field
THE THANG: pain station circuit (P1 runs while P2 does kettle bells, dips, pull ups, rows. 2x)
Fight club (P1 rotates through mitts, sparring, heavy bag; P2 step ups and derkins. 3x). Lap around the field.
MARY: LBC, F Mercury, American Hammer, leg lift rosalita, flutter, scissors, plank o Rama. ANNOUNCEMENTS:
COT: thanks for the opportunity to Q. Always a privilege to start the day with like minded HIMs.

Date: 2026-07-03
AO: Terrapin Station
Q: Kodak ,
PAX: Groundhog, Breach, Goldfish, Kodak, Ripcord, Robo, Slider, 2 percent FNGs:
COUNT: 8
WARMUP: the usual

THE THANG:
5 Minute EMOM
20x squats followed by Calf Raises

10 Minute EMOM
10x Merkins followed by Toy Soldiers or Mtn Climbers (PAX choice)

Dora
100 Overhead Coupon Press
200 Curls
300 LBCs
??? SSH (IC) until time

MARY: No time

ANNOUNCEMENTS: Ruck-n-Float coming up harpers-ferry-ruck-float, Gherkin looking for co-Qs for sept11stairclimb

COT: Been reflecting on what it means to have freedom, and what we do with that freedom, as we approach the Independence Day holiday.

“Freedom is not just the absence of external constraints; it is the courage to embrace personal responsibility, think independently, and live authentically.”

Date: 2026-07-03
AO: Atlantis
Q: Palmetto ,
PAX: Mom’s Spaghetti, Palmetto
FNGs: None
COUNT: 2
WARMUP:
SSH x 17
Imperial walker x 17
Hillbilly walker x 17
Willy Mays hays x 6
Donkey hotey x 6

THE THANG:
6 rounds
– 17 merkins
– 17 squats
– 17 LBCs
– Mosey

EMOM
17 Jump squats
—
17 dips
—
17 sit-ups
—
Mosey

MARY:
ANNOUNCEMENTS:
COT:

“Trust in the Lord forever, for the Lord God is an everlasting rock.” ‭‭Isaiah‬ ‭26‬:‭4‬ ‭ESV‬‬
More than 250 years has The LORD been faithful to His people He is the everlasting rock
Never leaving
>From eternity past to forever in the future
Because Christ has made the way
We can trust in God