Author: willhlaw

Date: 2026-06-22
AO: Acropolis
Q: Doodles ,
PAX: Drano, NOAA, El Camino, Rambler, Hightower, Obadiah, Atlas, OnlyFans, Doodles FNGs: None
COUNT: 10
Warm up
SSH, imperial walkers, hillbillies, arm circles, Willy mays, cherry twists, Matt foleys, down dog, kobra Kia, child pose. Mosey lap

The Thang
Frisbee bocce

Round 1
Bear crawl, Merkins, Mike Tyson’s

Round 2
Frog jump, Bonnie Blair’s, burpees

Each pax throws frisbee and then rolls ball to see how close. Then transport to disc. Reps are the disc yardage distance minus ball distance from the disc times first numeral of the yardage to split the exercises between the two numbers. It exercised the grey matter muscle for us.

Mosey lap after each round. Pax completed 2 rounds and then played frisbee. Team 2 won, but team 1 was cut short from their comeback due to refs stoppage time.

Mary
In the frisbee

Announcements
Ruck and float on August 1. September 11 star climb. A hike in Maine in September.

COT
The 4Fs are faith, family, friends, financial. None of the four can be full throttle at the same time. we have to balance all four. Father’s Day is family, make time for family. It’s one of the most important.

Date: 2026-06-22
AO: Terrapin Station
Q: Ripcord ,
PAX: Ripcord, Groundhog, CableGuy, Goldfish, Landscape
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Hill Billy, Itty Bitty Arm Circle, Michael Phelps, Down Dog

THE THANG:
Dora – 1250 reps across two people
Round 1 —-
1. Coupon Squat (x100) / Jog 50yd
2. Coupon Curl (x150) / Rifle C 50yd
3. Body Weight Lunge (x200) / Farmer Carry 50yd
4. Coupon Shoulder Press (x250) / Jog 50yd
5. Coupon Chest Press (x300) / Farmer Carry 50yd
= 1000 reps

Round 2 —-
:arrow_up: Again but 50reps each / Jog 50yd
= 250 reps

MARY:
Coupon Tricep Extension (x15 4C)
Freddy Mercury (x15 4C)
Merkin (x10 4C)

ANNOUNCEMENTS: None

COT:
As a father sometimes you think about doing the big things for your family.
But it’s not always about being a superhero, it’s about showing up, being consistent, being steady, and doing the small actions that make the difference.

Date: 2026-06-22
AO: Horizon
Q: Disco ,
PAX: Kodiak, Purple Rain, Attache’, 3 mile, SPINAL TAP, Disco FNGs: None
COUNT: 6
WARMUP: SSH, m Phelps, windmill, WM Hays, C Picker, d dog, WGS, knee to chest, OYO
THE THANG: PAX chose their own adventure, answering Y/N to 2 life experience questions/ from a party game.
Part 1: All: Shuttle Run. Y/N: 18 y bear crawl, KB Swings Y/N: 15 Plank Jacks/Pull throughs. Repeat 5 x. Karaoke up, run back.
Part 2: All: overhead press. Y/N: 15 squat jumps/coupon lunge. Y/N: 15 coupon curls/coupon squats. Repeat 4x Yves poll up, run back.
Part 3: All: 20 monkey Humpers. Y/N:15 Mtn climbers/box cutters.Y/N: 15 bird dog/single leg deadlift. Repeat 2x Part 4: Y/N: 15 Derkins/star jacks. Y/N: 15 Am Hammers/Round the worlds MARY: EOPO: penguins, flutters, Supermans, j Los, merkins, etc ANNOUNCEMENTS:
COT: take a minute to reflect.

Date: 2026-06-22
AO: Horizon
Q: Disco ,
PAX: Kodiak, Purple Rain, Attache’, 3 mile, SPINAL TAP, Disco FNGs: None
COUNT: 6
WARMUP: SSH, m Phelps, windmill, WM Hays, C Picker, d dog, WGS, knee to chest, OYO
THE THANG: PAX chose their own adventure, answering Y/N to 2 life experience questions/ from a party game.
Part 1: All: Shuttle Run. Y/N: 18 y bear crawl, KB Swings Y/N: 15 Plank Jacks/Pull throughs. Repeat 5 x. Karaoke up, run back.
Part 2: All: overhead press. Y/N: 15 squat jumps/coupon lunge. Y/N: 15 coupon curls/coupon squats. Repeat 4x Yves poll up, run back.
Part 3: All: 20 monkey Humpers. Y/N:15 Mtn climbers/box cutters.Y/N: 15 bird dog/single leg deadlift. Repeat 2x Part 4: Y/N: 15 Derkins/star jacks. Y/N: 15 Am Hammers/Round the worlds MARY: EOPO: penguins, flutters, Supermans, j Los, merkins, etc ANNOUNCEMENTS:
COT: take a minute to reflect.

Date: 2026-06-22
AO: Horizon
Q: Disco ,
PAX: Kodiak, Purple Rain, Attache’, 3 mile, SPINAL TAP, Disco FNGs: None
COUNT: 6
WARMUP: SSH, m Phelps, windmill, WM Hays, C Picker, d dog, WGS, knee to chest, OYO
THE THANG: PAX chose their own adventure, answering Y/N to 2 life experience questions/ from a party game.
Part 1: All: Shuttle Run. Y/N: 18 y bear crawl, KB Swings Y/N: 15 Plank Jacks/Pull throughs. Repeat 5 x. Karaoke up, run back.
Part 2: All: overhead press. Y/N: 15 squat jumps/coupon lunge. Y/N: 15 coupon curls/coupon squats. Repeat 4x Yves poll up, run back.
Part 3: All: 20 monkey Humpers. Y/N:15 Mtn climbers/box cutters.Y/N: 15 bird dog/single leg deadlift. Repeat 2x Part 4: Y/N: 15 Derkins/star jacks. Y/N: 15 Am Hammers/Round the worlds MARY: EOPO: penguins, flutters, Supermans, j Los, merkins, etc ANNOUNCEMENTS:
COT: take a minute to reflect.