Category: Uncategorized

Date: 2026-10-06
AO: The General
Q: Prestige ,
PAX: Prestige, Flux, Robo, Roulette, Deliverance, Gherkin, citrus, 1 downrange from CO FNGs: None
COUNT: 8
WARMUP: SSH, IW, HB’s, IBAC, WMH, DD, MP
THE THANG: Mosey to far end zone, inchworms, high knees, side shuffle

DORA: 50 Durkins, 50 box jump, 50 step up, 50 dips

Goal line:
20 yd bear crawl, OHP
20 yd bear crawl, 20 Swing
20 yd bear crawl, 20 curl
20 yd bear crawl, 20 row,
20 yd bear crawl, 20 squat

10 yd bear crawl, 10 OHP
10 yd bear crawl, 10 Swing
10 yd bear crawl, 10 curl
10 yd bear crawl, 10 row,
10 yd bear crawl, 10 squat

10 OHP
10 Swing
10 Curl
10 Row
10 Squat

MARY: yes
ANNOUNCEMENTS:
COT: The sun sets noticeably earlier now. But it’s good sleeping weather and sometimes it’s nice to shut it down early.

Date: 2026-10-06
AO: Watkin Warriors
Q: Cookies ,
PAX: Stall Guy, Cookies
FNGs: None
COUNT: 2
WARM-UP
– 4 laps around the track
– Dynamic stretching
THE THANG
Block 1 — Rows / Pull-Ups
3 rounds:
– Bent-Over Dumbbell Rows × 12
– Pull-Ups × Max Reps
Transition: 2 laps around the track
Block 2 — Curls / Inverted Rows
3 rounds:
– Hammer Curls × 10–12
– Ring Inverted Rows × 10–12
Transition: 2 laps around the track
Block 3 — Renegade Rows / Chin-Ups
3 rounds:
– Renegade Rows × 12, single count
– Chin-Up Negatives — start at the top and control the descent Finisher — Farmer’s Carry
– Single-arm Farmer’s Carry
– 1–2 laps around the track
– Switch arms halfway through each lap
MARY
– World War I Sit-Ups × 15
– Little Baby Crunches × 20
– V-Ups × 15
– Freddie Mercurys × 15 IC
ANNOUNCEMENTS
Stall Guy Virgin Q next Tuesday at Watkin’ Warriors. Please tune in and come out to support him.

Date: 2026-10-06
AO: Delphi
Q: Nano ,
PAX: Rocket, Peanuts, Dunder, Flea, NOAA, Nano, Atlas
FNGs: None
COUNT: 7
Warmup — 5 min
– SSH × 20 IC
– Imperial Walkers × 10 IC
– Hillbillies × 10 IC
– Windmills × 10 IC
– Cherry Pickers × 10 IC
– Arm circles / Michael Phelps
THE THANG — BATTLE SCHOOL — 30 min
Set coupons at the Enemy Gate. Put a cone roughly 30–40 yards away. Every circuit ends by running to the gate and back.
GAME 1 — The First Battle | 0–5 min
10 Coupon Squats
→ Run to the gate and back
Repeat 8x
Easy. Ender is learning the game.
GAME 2 — Reinforcements | 5–10 min
10 Coupon Squats
10 Coupon Rows
→ Run
Repeat 6x
Now you’re outnumbered 2:1.
GAME 3 — They Changed the Rules | 10–15 min
10 Coupon Squats
10 Coupon Rows
10 Merkins
→ Run
Repeat 5x
3:1.
GAME 4 — Another Army Arrives | 15–20 min
10 Coupon Squats
10 Coupon Rows
10 Merkins
10 Coupon Overhead Presses
→ Run
Repeat 4x
4:1.
This is where the accumulating work should become obvious.
GAME 5 — Dragon Army | 20–25 min
10 Coupon Squats
10 Coupon Rows
10 Merkins
10 Coupon Overhead Presses
10 Reverse Lunges — 5 each leg, coupon optional
→ Full field run
repeat 2x
5:1 — and the battlefield just got bigger.
GAME 6 — “THIS ISN’T A GAME” | 25–30 min
Keep everything:
10 Coupon Squats
10 Coupon Rows
10 Merkins
10 Coupon Overhead Presses
10 Reverse Lunges
5 Blockees
→ 100 yd run
Repeat 1x
6:1.
MARY — nope
COT —The stories we tell ourselves become the reality we live in. Are those stories truthful and complete? Are they positive or negative? And what about the stories we create to explain the actions of others? Do we give them the same benefit of the doubt we give ourselves—or are we sometimes harder on ourselves than anyone else?
Our emotions often begin with the meaning we assign to what happens. We tell ourselves a story, and then we react to that story. When the story is incomplete, distorted, or overly negative, it can drive emotions that reinforce it and pull us into a downward spiral.
The good news is that we have control over the stories we tell ourselves. We can examine them, challenge them, and revise them as we learn more. Reflect often, update the story when needed, and try to live in what is actually happening—not just in the story you have created around it.

Date: 2026-10-05
AO: Horizon
Q: 3 mile ,
PAX: Shake ‘n’ Bake, DrugBoat, vplaxico, Woody, 3 mile, Skoat, Attache’, SPINAL TAP, Bo, Purple Rain, sticks, Kodiak FNGs: None
COUNT: 10
– WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch,
– THE THANG: mosey to minor hill, stops along the way for various merkins, squats, dips, lunges, calf raises, dry docks, – MARY: LBCs, fiddy.
– ANNOUNCEMENTS: thegrunt
– COT
– Wisdom for a 50 year old (I heard first from Shake and Bake at 50) – “never pass up a bathroom, never waste an erection, never trust a fart” – Story about my kids and their thoughtful gifts.
– Always grateful for each of the dudes for coming out to celebrate me with merkins, squats and LBCs

Date: 2026-10-05
AO: Terrapin Station
Q: Ripcord ,
PAX: V8, Ice Tea, Ripcord
FNGs: None
COUNT: -2
WARMUP:
SSH, Imperial Walkers, Hill Billies, Arm Circles, Michael Phelps, Willy Mays Hays, Down Dog / Child’s Pose

THE THANG:
Dora – 2 work / 1 rifle or farmer carry around the circle / run (all work completed with coupon) Lunges (50)
Squats (75)
OH Press (100)
Swings (125)
Curls (150)
20 Sec Rest**
Lunges (20)
Squats (40)
OH Press (60)

MARY:
Rotation style for each HIM to choose exercises – 10 reps ea: Flutter kicks
LBC
Box Cutters
Freddie Mercs
Hello Dollies
Hollow Rocks
Plank Hold
Dead Bug

ANNOUNCEMENTS: The Grunt!

COT:
The value of small positive routine – keep plugging away! Quick discussion of Admiral McRaven’s book, Make Your Bed. Just getting up, accomplishing the little things, one step at a time.