Date: 2026-09-23
AO: Horizon
Q: sticks ,
PAX: Purple Rain, Fish Fry, Bo, Scott Petersen, vplaxico, Woody, DrugBoat, Kodiak, sticks, Funnel Cake FNGs: None
COUNT: 10
WARMUP: Stretching, SSH, IW, WMH, CP, WGS
THE THANG: 25 minutes AMRAP
Run down/up the stairs
6 Bonnie Blairs
Run down/up the stairs
6 hand release merkins
Bear Crawl 20 yds
6 WWI
Crawl Bear 20 yds
6 Burpees
(Repeat but add 6 reps to each exercise)
MARY: Stretching, LBC’s
ANNOUNCEMENTS: Grunt, Old Rag Hike
COT: https://www.yourdailypoem.com/listpoem.jsp?poem_id=660
The Driveway
Date: 2026-09-23
AO: The Driveway
Q: Play-Doh ,
PAX: Roulette, Flux, Bone, Play-Doh, Peaches, Prestige, 2 percent FNGs: None
COUNT: 7
WARMUP:
IW, HB, Halos, Squatting Monkey Humpers, Wall Butt Tap Jumps
THE THANG:
4 x carry, swing x 10, carry back, swing x 10
4 x 3, 2, 1 l,r reverse ladders: row, clean, squat, press, squat
MARY:
Windmill practice
ANNOUNCEMENTS:
Old Rag Hike Coming Up
COT:
Sometimes minor tweaks to an exercise routine can allow you to hit same volume without burnout. For example, rather than doing 6 straight squats, split them into two sets of three sandwiching an unrelated exercise.
Atlantis – Tue
Date: 2026-09-22
AO: Atlantis
Q: Hammer ,
PAX: Teenager, Forceps, Hammer
FNGs:
COUNT: 3
WARMUP: standard
THE THANG: under the bridge, round-the-horn exercises
Our favorites are still the single leg get ups.
MARY: plenty worked in
ANNOUNCEMENTS: Grunt coming up
COT: sweat the small stuff
The Admiral Bootcamp
Date: 2026-09-22
AO: The Admiral
Q: Katniss ,
PAX: Katniss, Amish
FNGs: None
COUNT: 3
WARMUP: stretching
THE THANG: the Pax explored our AO, with many trips up some stairs, some work with benches, and dips on bike racks. They were sore. And wet. MARY: off the ground abs!
ANNOUNCEMENTS: Veterans Day grunt
COT: a quick prayer
Stations
Date: 2026-09-23
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Firehead, Squatter
FNGs: None
COUNT: 3
WARMUP:
– SSHs IC
– Arm circles
– Don Quijotes
– Imperial Walkers
– Slow Squats
THE THANG:
Stations – 45 seconds per station, 10 second rest/transition
Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins
Mosey
Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers
Mosey
MARY:
– Flutter Kicks IC
– Side crunches
– Pointer dogs
– LBCs
ANNOUNCEMENTS:
Road cleanup 10/3 @ 0730
Trilogy Q on Fri
Ruck Sat
COT:
Example of bad management at my work, this manager is holding team accountable for a metric they have no control over. This is causing the team to feel frustrated and losing morale. This reminded me how sometimes in my own life I focus on things that are outside my control and end up feeling the same way. So my reminder for you today is to focus on those things that you can control such as our preparation, our effort, our attitude, consistency and character.
