Category: Uncategorized

Date: 2025-09-03
AO: thepatriot
Q: Lazlo
PAX: Rim Fire, Boardwalk, Memento, Tea Party, citrus, Maguire, DoorDash, Smokey, CableGuy, Gherkin, Ice Tea, Bob the Builder, Strange Brew, Piano Man, Skymiles, Big Short FNGs: None
COUNT: 17
Today was the last Patriot workout before oh-crap-it’s-IPC-again. So we did some work today but hopefully nothing that will leave a mark. Friday will be different. Unless you’re Gherkin – props for knocking out TG10 first. That wasn’t an easy one.

Also – it was great to see Skymiles back out in the gloom. Welcome back!

WARMUP: SSH, imperial walkers, hillibillies, Michael Phelps, moroccan night clubs, cherry twist, willie mays hayes, tempo squats, tempo merkins, down dog

THE THANG: Rock, Paper, Scissors. A game of pure skill. The PAX broke up into three stations: upper body, lower body, and core. Two PAX shoot. The winner assigns an appropriate exercise to the loser, runs to the 50, backwards run to the next station to pick up a new partner. The loser does AMRAP until a new partner arrives.
Exercises included merkins, dry docks, shoulder taps, dips, lunges, squats, monkey humpers, smurf jacks, LBCs, WWIIs, v-ups, super mans.
Gherkin was the first to make two loops through the stations, and was crowned king.

Next: Jack Webbs. PAX bear crawl to the 10, do 1 merkin and 4 overhead claps. Bear crawl another 10 and increment by 1 and 4, reaching 10 and 40 at the other end zone.

Then: Lt. Dans. Lunge to the 10, do 1 reverse lunge (cadence) and 4 body weight squats. Increment to the other end zone.

MARY: flutter kicks, American hammers

ANNOUNCEMENTS: IPC on Friday. Stair climb with options.

COT: The Q gets in a bit of a rut thinking about gratitude. That’s OK, but it’s nice to think beyond the usual list. So take a minute and think about something big or small that you are grateful for, but sometimes forget to acknowledge.

Tags: thepatriot, Rim Fire, Boardwalk, Memento, Tea Party, citrus, Maguire, DoorDash, Smokey, CableGuy, Gherkin, Ice Tea, Bob the Builder, Strange Brew, Piano Man, Skymiles, Big Short

Date: 2025-09-03
AO: ao-the-bullpen
Q: Crystal
PAX: Peanuts, Peloton, Trolley
FNGs: None
COUNT: 4
WARMUP: ssh, don Quixote, oyo stretch
THE THANG: just 200 quick burpees
MARY:
ANNOUNCEMENTS: stair climb coming soon
COT: gratitude

Tags: ao-the-bullpen, Peanuts, Peloton, Trolley

Date: 2025-09-03
AO: theaerie
Q: Lonestar
PAX: Aaron Beaver
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
2 squats
2 thrusters
2 shoulder press
2 curls
2 bent over rows
2 merkins
Rest 1 minute

4 squats
4 thrusters
4 shoulder press
4 curls
4 bent over rows
4 merkins
Rest 1:30

6 reps mm
Rest 2 minutes

3x total
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Aaron Beaver

Date: 2025-09-02
AO: delphi
Q: Part-Time
PAX: Atlas, Rocket, NOAA, Norm, Obadiah, Peanuts, Toolbox, Ash FNGs: None
COUNT: 9
WARMUP: Mosey, Arm Circles, Michael Phelps, Willie Mays Hayes, Rockettes, Back Stretches THE THANG: Place coupon on 10 yd line. Start from goal line. – Crab-walk to 10 yd line. 10x dips in cadence with feet on coupon. – Bear crawl to 20 yd line. 20x block press
– Grocery carry to 30 yd line. 30x block rows
– Farmer carry to 40 yd line. 40x sit ups with coupon
– Murder bunny to 50 yd line. 50x curls
– Run to goal line and back to 50 yd line.
– Repeat
MARY:
ANNOUNCEMENTS: 9/11 Stair Climb, IPC, welcome home Atlas ! Glad that you had safe travels and were able to spend some quality time with friends and family.
COT: “Make Time”. On Monday, one of my former students, 2LT Robert Rosa, was killed in an accident while on vacation with his family. Take the time to do the things you think you have time for later. Nothing is promised for us.

“It has to start somewhere, it has to start sometime, what better place than here? What better time than now?” – Zach De La Rocha “RATM”

Tags: delphi, Atlas, Rocket, NOAA, Norm, Obadiah, Peanuts, Toolbox, Ash

Date: 2025-09-02
AO: thegeneral
Q: Robo
PAX: Hobbyhorse, Lazlo, Traveler, Malware, Goldfish, Hard Knox FNGs: None
COUNT: 7
WARMUP: SSH, Imp Walker, Hillbillies, M Phelps, LB Arm Circles, RVE, WMH, Down Dog, WGS, Cobra.

THE THANG:
Carioca to 50
10 Merkins
Run to opposite
20 LBC
Repeat back

Pair up on goal line.
1st does Bear Crawl to 15. Run back.
2nd does Box Cutters.
Switch.

1 – Bear crawl
2- Merkins
Switch.

1- Bear crawl
2 – Flutter kicks
Switch.

Mosey to parking garage stairs.
Down stairs.
3 Burpees.
Up stairs.
5 Merkins.

Repeat until we run out of time.

MARY:
Deep breathing.

ANNOUNCEMENTS:
Check channel and sign up for 9/11 stair climb, and one of the rucks for extra fun.

COT:
YHQ recounted a story about a large guardian angel that helped him complete a century ride (biking), and the lesson of not being quick to judge.

Tags: thegeneral, Hobbyhorse, Lazlo, Traveler, Malware, Goldfish, Hard Knox