Author: willhlaw

Date: 2026-06-20
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Kris Kross, Bon Chovey
FNGs: 2 Kris Kross, Bon Chovey
COUNT: 3
WARMUP: the usual
THE THANG:
>From the goal line, we started lunge walking and every 5 yards we did 1 more merkin than we did 5 yards before Then went to a bench and did 4 rounds of step ups and dips Performed The a bunch of different types of merkins
MARY:
Donkey kicks
ANNOUNCEMENTS: wonderland every Saturday at 7
COT: the W needs to work on not feeling guilty doing things he enjoys.

Date: 2026-06-19
AO: The Driveway
Q: Legacy ,
PAX: Hobbyhorse, Flux, Play-Doh, Legacy, Fish Fry, Prestige
FNGs: None
COUNT: 6
WARMUP: the whole thing was warm up
THE THANG: so many spinal and joint mobility things, while we walked around, IYKYK, we found the Secret Garden! MARY:
ANNOUNCEMENTS: come on out at least once this summer to the_night_owl COT: I am going to the Keystone Convergence in Bedford, PA this weekend! SYITG!

Date: 2026-06-18
AO: The Night Owl
Q: Legacy ,
PAX: Sloop, Jag, Legacy
FNGs: None
COUNT: 3
WARMUP: ssh, imp walker, hill Billy, DEADLIFTS
THE THANG: EMOM Swings — about 200! Then, clean practice. With some press. A display of the steering wheel squat. MARY:
ANNOUNCEMENTS: Beer in two minutes!
COT: Let’s get beer!

Date: 2026-06-19
AO: Downrange
Q: Trademark ,
PAX: Trademark, Coach, Captain
FNGs: None
COUNT: 3
WARMUP: Plank while reading a psalm, leg extension walk, knee pull walk, a skip, b skip, leg extensions, inch worm, worlds greatest, cobra Kai.
THE THANG: three station Dora. Station 1 – Jump rope, station 2 – rotating exercise, station 3- fireman’s carry.

Exercises at station 2: 100x man makers, 200x weighted pressing squat walker :fire:, 300x weighted squats.

MARY: 25x Freddy mercury, 25x American hammers, 1:25 plank.

ANNOUNCEMENTS: n/a
COT: We prayed that PAX will care for themselves as much as they care for others.

Date: 2026-06-19
AO: Horizon
Q: 2 percent ,
PAX: Vila, Kodiak, Hobbyhorse, Bo, Brown Bag, Bellhop, sticks, 3 mile, Poe, 2 percent FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey’d for some progressions on the field and around the campus

Squats/lunges
• 10 slow squats
• 10 lunges IC
• 10 curtsy lunges
• 10 lunge pulse
Merkins
• 10 Slow Merkins
• 10 Prison IC
• 10 Perfect Merkins
• 10 T Merkins
Blocks
• 10 March IC
• 10 Step Up IC
• 10 Alternating Step Up with Knee Hold
• 10 Box Jumps
PULL UPS
• 10 second hang
• 10 scapula retraction
• Max Effort Pull Ups
Glutes
• 10 slow Glute Bridge IC
• 10 90 degree Glute Bridge
• 10 straight leg Glute Bridge

MARY: 1 round in the Danish Torture Chamber (aka Copenhagen Planks)

ANNOUNCEMENTS: 9/11 Stair Climb, Ruck ‘n Float

COT: Today is Juneteenth. We are all carbon-based life forms with the same gooey insides. A gentle reminder to love one another.