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thepatriot IPC Week 2 “8-Track”

Date: 2025-09-19
AO: thepatriot
Q: Bob the Builder
PAX: Anchorman, citrus, Enron, NASCAR, Jag, My Space, Walker, Hobbyhorse, Obadiah, Hops, 2 percent, DoorDash, Traveler, sticks, Lazlo, Rim Fire, Jewel F3 Phoenix FNGs: None
COUNT: 18
WARMUP: standard

THE THANG:

• R1: 400m run + 20 Cleveland Rocks
• R2: 400m run + 200ft coupon lunges
• R3: 400m run + 30 blockees
• R4: 400m run + 200ft redrum bunnies
• R5: 400m run + 40 thrusters
• R6: 400m run + 200ft crawl bears
• R7: 400m run + 50 coupon swings
• R8: 400m run + 200ft burpee broad jumps

MARY: n/a

ANNOUNCEMENTS:

COT: YHC is encouraged seeing these PAX push into their challenge zone for IPC. See if you can apply that same challenge mindset to all areas of life—work, family, faith, relationships.

Tags: thepatriot, Anchorman, citrus, Enron, NASCAR, Jag, My Space, Walker, Hobbyhorse, Obadiah, Hops, 2 percent, DoorDash, Traveler, sticks, Lazlo, Rim Fire, Jewel F3 Phoenix

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compound Skidoos Express

Date: 2025-09-17
AO: compound
Q: Skidoos
PAX: citrus, Hightower, Monte Karlo, Mr. Softee, Popeyes, @nancylopez FNGs: None
COUNT: 7
WARMUP: side straddle hops, Michael Phelps, cherry pickers, Moroccan nightclubs, Willie mays hays THE THANG:

Workout:
300 M Run (Approximately)
5 Rounds of modified Cindy
300 M Run
4 Rounds of modified Cindy
300 M Run
3 Rounds of modified Cindy
300 M Run
2 Rounds of modify Cindy
300 M Run
1 Round of modified Cindy
300 M Run

1 Round
• 5 Burpees
• 10 Merkins
• 15 Big Boys
• 20 Air Squats

COT:

MARY: Freddy Mercuries, Fire Hydrants, Flutter Kicks
ANNOUNCEMENTS:
COT: Life comes at you fast, slow down and enjoy the ride

Tags: compound, citrus, Hightower, Monte Karlo, Mr. Softee, Popeyes, @nancylopez

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thehighlands Surf City USA

Date: 2025-09-18
AO: thehighlands
Q: LTD
PAX: Hard Knox, Katniss, Obadiah, Flat Tire, LTD
FNGs: None
COUNT: 5
WARMUP: Dropped my Shades, Baywatch Slow Motion Jogging, Hit Sand, Venice Beach Muscle Poses
THE THANG: Enacted strict surfer etiquette by starting all communications with bro, dude, or yo. Turned up the surfing music. Two circuits with four stations with the pacer carrying the surfboard around half the field, while wearing wetsuit top and surfer hair. Went two rounds which allowed us to complete eight stations: Loungin’ and Lookin’, Half Pipe, Paddle, Don’t Be A Tool, Look and Duck, Catch The Wave, Don’t Be A Tool (Modified), Towel Time. Worked in a mosey and a crab walk that allowed us to discuss important surfing trivia MARY: Loungin’ and Lookin’ (other side), What Cha Readin’ On the Beach ANNOUNCEMENTS: None
COT: Man in the arena quote from Teddy Roosevelt’s speech. Don’t be the critic on the sideline, get after living!

Tags: thehighlands, Hard Knox, Katniss, Obadiah, Flat Tire, LTD

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hoya-paxa Partner leg day

Date: 2025-09-18
AO: hoya-paxa
Q: Hammer
PAX: Ziggy, Daaa Auditor, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HW, IBACs, Moroccan Night Clubs, Don Quixotes, Down Dog, WGS, Cobra Kai

Mosey to Hardy Middle.

THE THANG:
Two rounds:
Partner Nordic curls x 60sec
Partner Durkins (raise past 90 degrees) (60sec)
Fellowship jog
Two rounds:
Sissy Squats x10 (partner assist)
Australian pushups x20

MARY:
V-ups, Dead bugs, Freddy Mercs (slow), LBCs (w/double-ended crunch), Heels to Heaven

Fellowship jog back to the AO

ANNOUNCEMENTS: Grunt coming up in Nov. Book club (see channel), Old Rag hike in October.

COT: This week in history (on the 16th) the Mayflower left England for the new world carrying 102 colonists and 30 crew. Half died in the winter, but overall the colony became successful. Sometimes you have to branch out and take a chance.

Tags: hoya-paxa, Ziggy, Daaa Auditor, Hobbyhorse