Date: 2026-07-30
AO: The Highlands
Q: Jag ,
PAX: Jag, Froot Loops
FNGs:
COUNT: 2
WARMUP: SSH; Presses; Phelps; LBAC; Walkers; WMH; Dogs; Runners; Greatest; Cobra
THE THANG: A tour of The Highlands that included stops at Costco, DEA HQ, Pentagon Row and River House. Exercises included Derkins, Ierkins, Offset Merkins, Dips, Shoulder Taps, Mountain Climbers, Gas Pumpers, LBCs, WWIIs, Dirty Dogs, Sumos, Squats, Pull-ups and Hills. MARY: Flutters; Penguins; Freddies; Protractors.
ANNOUNCEMENTS: None
COT: Step out of your head and enjoy recess.
Too Much Cadence Counting
Date: 2026-07-29
AO: The Farm
Q: Firehead ,
PAX: Infinity, Trilogy, Firehead
FNGs: None
COUNT: 3
WARMUP:
Grady corns, Don Quixotes, Mosey around the fields
THE THANG:
15 burpees – count
plank 60 – count
Karaoke 1/2
20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2
25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence
Sprint back and repeat (except second time we did mosey around the inner fields)
MARY:
Penguin crunches, side crunches, American hammers
ANNOUNCEMENTS:
Infinity Q on Friday.
COT:
Thoughts on flying to Chile to go skiing
Short Timer’s Last Q
Date: 2026-07-27
AO: The Farm
Q: Short-Timer ,
PAX: Short-Timer, Firehead, Trilogy, Infinity
FNGs: None
COUNT: 4
Dora with various exercises… Al I remember is 200 lunges in cadence…
Coupon Tour
Date: 2026-07-29
AO: Horizon
Q: Kodiak ,
PAX: Bo, Kodiak, Shake ‘n’ Bake, sticks, Purple Rain, Attache’, SPINAL TAP, Disco, 3 mile, Woody FNGs: None
COUNT: 10
WARMUP: SSH, MP, IW, Merkins, WMH, DQ, stretching
THE THANG: Mosey to the coupons, start a tour of the campus with murder bunnies and performing exercises along the way, including shoulder press, cocaine bear crawl, a stop to take turns running the hill, kettle-bell swing, dips x 2, pullups, step ups, returning to the field.
MARY: gas pumpers, box cutter, freddy mercury, American Hammer, penguin crunch, flutter kicks ANNOUNCEMENTS: 9/11, ruck & float
COT: Moment of quiet reflection
Compound
Date: 2026-07-29
AO: Compound
Q: Roddick ,
PAX: Skidoos, Slider, Hightower, Monte Karlo, Bean Counter, Peanuts, Butterfly, Roddick FNGs: None
COUNT: 8
WARMUP:
THE THANG: Sprints
MARY: calf work
ANNOUNCEMENTS: 9/11 stair climb
COT: be thankful.
F3 The Capital 