Author: willhlaw

Date: 2026-07-15
AO: The Driveway
Q: Prestige ,
PAX: Prestige, Play-Doh, Flux
FNGs: None
COUNT: 3
WARMUP: SSH
IWkers
HillB’s
IBAC
Squat
Michael Phelps
Down dog

Dead bug
Bird dog

THE THANG:
3 rounds:
Swing – 10
Overhead lunge – 10
Row – 10
Goblet squat – 10
Carry

2 rounds:
TMerkin – 10
Swing – 10
Bulgarian Split Squat – 10

1 round:
Around the world- overhead 20
Around the world – belt height 20
MARY:

Glute bridge, plank
ANNOUNCEMENTS:
COT: The MLB home run derby and all-star game means we’re smack in the middle of summer, and things (theoretically) slow down. Before we know we’ll be back at full speed but take time to enjoy the dog days of summer.

Date: 2026-07-15
AO: The Aerie
Q: Lonestar ,
PAX: Rifleman, Lonestar
FNGs: None
COUNT: 2
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees
THE THANG:
Dora
100 merkins
200 big boys
300 squats

Followed by
10 thrusters
10 presses
10 curls
3 sets

MARY:
ANNOUNCEMENTS: 9/11 stair climb coming up
COT: remember!!!! Remember the good things and share the stories

Date: 2026-07-14
AO: Delphi
Q: Nano ,
PAX: Hoolihan, Nano, Toolbox, Atlas, Dunder
FNGs: None
COUNT: 5
Equipment: One coupon per PAX, speaker, EMOM timer

WARM-UP — 5 Minutes
– Side Straddle Hops — 15 IC
– Imperial Walkers — 10 IC
– Abe Vigodas — 10 IC
– Copperhead Squats — 10 IC
– Michael Phelps — 10 IC
Explain the workout while the PAX retrieve coupons.
THE THANG — 26 Minutes
Basic Rules
1. Start the one-minute repeating timer.
2. At the top of every minute, everyone performs one burpee. 3. At the center, immediately resume the announced coupon exercise. 4. Change the coupon exercise at every minute.
5. At the end of each song, leave the coupons and run one full lap.
6. The EMOM timer continues during the lap. When it sounds, stop and perform one burpee.
7. Early finishers return to the center and resume coupon work until the Six returns. 8. Start the next song and continue the exercise rotation.
Six-Exercise Rotation
Repeat continuously:
1. Coupon Squats
Hold the coupon at chest level.
1. Bent-Over Rows
Keep the back flat and pull the coupon toward the chest.
1. Coupon Curls
Full extension at the bottom.
1. Overhead Presses
Lock out overhead under control.
1. Coupon Deadlifts
Hinge at the hips and keep the coupon close to the body.
1. Coupon Press-Outs
Hold the coupon at chest level, press it straight out, and pull it back. Music Structure
Use approximately four songs, preferably around four minutes each. – Song 1 → full lap
– Song 2 → full lap
– Song 3 → full lap
– Song 4 → full lap
The exercise rotation does not restart with each song. Continue wherever the rotation left off. How the PAX Add Work
– Perform more repetitions during each minute.
– Use a larger range of motion.
– Run the lap faster.
– Return immediately to the coupon after the lap.
– Advanced options:
– Squat → squat thruster
– Row → slow three-count lowering
– Curl → curl-and-press
– Press → strict press
– Deadlift → deadlift with high pull
– Press-out → hold fully extended for one second
QUICK EXPLANATION
“At the top of every minute, do one burpee wherever you are. At the center, perform the coupon exercise I call until the next minute. We rotate through six exercises. When a song ends, drop your coupon and run one full lap. The burpee timer never stops, including during the run. When you finish your lap, return to the coupon and keep working until the Six comes in.” MARY — 4 Minutes

Date: 2026-07-14
AO: FreeState
Q: F3 Scabby ,
PAX: Pigeon, F3 Scabby, Horshack, Shepherd, MoonMan
FNGs: None
COUNT: 5
WARMUP: SSH, IW, windmills, world’s greatest stretch, Phelps, merkins, mtn climbers
THE THANG: impromptu tabata w coupons. OH press, curls, BO row, squats. Burpee after each set. 4x.
Run to shop ctr. Partner up. Group 1: partner tap merkins. G2: LBC/ FM. Odd man runs the steps as timer. Back to AO for MoonMan’s boxing circuit.
MARY: flutter, scissor, leg lift. American hammer. Dying roach. Plank o Rama (where’s cannoli??) ANNOUNCEMENTS:
COT:

Date: 2026-07-14
AO: The General
Q: Summit ,
PAX: Summit, Prestige, Hard Knox, Rim Fire, Robo, Hops, Enron, Trademark, Tax Guy, Philly, Gherkin, Flux, Lazlo, Jabber FNGs: None
COUNT: 14
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG: HIIT and more HIIT
– Tempo Set: Bulgarians, Copperhead Squats, Durkins (Urkins or Merkins) – Ricky Bobby around field
– Tabata 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate Step Ups & Cactus Jump Squats
– Ricky Bobby around field
– 1st and 10 (11s on the field)
– On 10 YL..1 Burpees sprint to other endzone and do 10 Merkins) mosey back to the 20 YL – On 20 YL…2 Burpees….end zone for 9 Merkins…
– Rinse and repeat till 10 burpees on the opposite end 10 YL and 1 Merkin in end zone – Tabata 2: (20 secs work, 10 secs rest X 8 sets)
– Alternate Monkey Humpers & Burpees
– 4 Corners of Mary
– Corner 1: 5 Big Boys..bear crawl to…
– Corner 2: 5 Big Boys, 10 LBCs..bear crawl to…
– Corner 3: 5 BB, 10 LBCs and 15 American Hammers..bear crawls to…. – Corner 4: 5 BB, 10 LBCs, 15 AHs and 20 Penguins.
– Active Recovery…some “Bro”ga
– Downward Dog to Pigeon, Child’s Pose
– Happy Baby to Savasana and moment of gratitude

MARY: Above

ANNOUNCEMENTS: Sept 11 stair climb, ruck and float, Iron Sharpens Iron and Old Rag hike. Check announcements and join respective Slack channels.

COT: Words of wisdom from YHC’s father.. ol’ Doc Boyd.
“There is dignity in all work as long as it is done to the best of ones ability.”

Be grateful for the opportunity to be productive, do it with excellence and respect others who are doing the same.

Thank you for joining this morning!:pray: