Category: Uncategorized

Date: 2026-06-24
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Rifleman
FNGs: None
COUNT: 2
WARMUP:
THE THANG:
5-10-20 of burpees, merkins & squats as we travel all the sports fields! MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-06-23
AO: Atlantis
Q: Hammerhead ,
PAX: Hound Dog, Teenager, Hammerhead, Shredder_F3 Jeff City Mo, Palmetto, Hammer, Floodgates FNGs: None
COUNT: 7
WARMUP: 5 penalty burpees|SSH|IW|HBW|GG|WMH|Silent SSH
THE THANG: Dora
Coupon of choice: we used Blockettes (19#ers)
Split into 3 teams of two
First Dora:
One Partner from each team hits coupons, rest of Pax are running, switch off to achieve:

100 Rows
200 Shoulder Press
300 Chest press
Motivators!
Repeat Dora:
50 Thrusters
100 Overhead Coupon Alt Lunges
150 Goblet Squats

MARY:
High Plank
Break Dancers
Stay in High Plank for Knees to Elbows 4- count
High Plank it out another 30 seconds
ANNOUNCEMENTS:
COT:

Date: 2026-06-23
AO: Watkin Warriors
Q: FIFA (F3 The Capital) ,
PAX: FIFA (F3 The Capital), Baguette, Cookies, Matthew Raskin FNGs: None
COUNT: 4
WARMUP:
2 laps
SSH
IW Squats
Windmills
CP
Inch worm
Down dog
Cobra Kai
Great Str Ev
Toe touch slow up

THE THANG:
– First guy in line wears ruck
– Thrower wears vest
– Everyone 10 merkins
– Vest starts throwing sandy
– Rest start around the track
– 2 laps plus distance to catch sandy
– Ruck sets the pace and decides movements
– MUST DO AT LEAST 2 different movements per lap don’t care what they are or when we do them be creative – Catch sandy
– Vest exchanged, ruck exchanged
– 10 merkins
– 2 laps

Repeat until mary

MARY:
20 Lbc IC
20 Peter parker
15/15
10/10

ANNOUNCEMENTS:
Thursty 3rd at regency
Ruck n float
Stairs climb

COT:
This is about more than working out. We frame it around the exercise and they like to call the exercises the glue but the really important thing we’re doing when we come out here in the gloom as some dudes call it and throw sand bags and look silly crawling around the track is providing suppot. Support for our guy cookies. Support for the new guys to show them that it’s worth it

Date: 2026-06-23
AO: FreeState
Q: F3 Scabby ,
PAX: Horshack, F3 Scabby, Dungeon Master, Cannoli, Moonman, Trebek(Isaac, FNG), Greenspan (Mateo, FNG) FNGs: 4 Trebek(Isaac, FNG), Greenspan (Mateo, FNG)
COUNT: 7
WARMUP: SSH, IW, arm circles, world’s greatest stretch, windmills
THE THANG: ground work (merkins, mtn climbers, shoulder tap, plank jacks, merkins); end line (rifle carry, lunge walk rifle carry, suicides, merkins, burpee broad jump 2x); coupon work (OH press, squat, curls, chest press, WW3)x4; fight club (Moonman boxing drills); MARY: Mary(flutter, scissor, dying roach, lbc)
ANNOUNCEMENTS: welcome FNGs Isaac(Trebek) and Mateo(Greenspan)! COT: thanks for choosing to take the red pill today. Get after it!

Date: 2026-06-23
AO: The General
Q: bogey ,
PAX: citrus, Fairweather, Lazlo, bogey, Robo, Ice Tea, Gherkin, SAAS FNGs: None
COUNT: 8
THE THANG: Full Field Full Body fun.
Line up on goal line. Partner-up for special tick tock exercises. On tick tocks exercises, hold Al Gore upon finish to wait for rest of group to finish.
100-yd mosey. 50 air presses. 100-yd mosey return to the original goal line. 90-yd backpedal. 50 T-merkins IC tick tock. 90-yd backpedal to return. 80-yd karaoke facing home side. 50 LBCs. Return.
70-yd butt kickers. 50 shoulder taps IC. Return.
60-yd high knees. 50 flutter kicks IC. Return.
50-yd bear crawl. 50 calf raises. Return.
40-yd mosey. 50 squats tick tock. Mosey return.
30-yd mosey. 50 merkins tick tock. Mosey return.
20-yd crawl bear. 50 Mtn climbers tick tock IC. Mosey return. 10-yd walk(!). 7 escalator walkout merkins. Walk return.

MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
2x 10-ct
20x IC seal claps
3x 10-ct
20x IC overhead claps
4x 10-ct
Recover – Big R

ANNOUNCEMENTS: 9/11 25th anniversary remembrance coming up, 9/11 stair climb opportunities to lead and help out (see Gherkin), ruck n float, prayers for Fairweather and Traveler Ms who are nearing delivery dates (congrats!), SLT role/lunch/burpee challenge,

COT: It’s been 8+ months since YHC last posted at thegeneral. YHC injured himself November 2025 and was sidelined from something that played a central and important role in his life – fitness. 2025 was a difficult season for YHC, which included a hardship with his middle child, and a change in professional status. YHC had been putting a lot of energy into both work and working out, and often using each as a means of tuning out and numbing to the difficulties and challenges going on around him. Once the job and fitness were gone as outlets, YHC got knocked off course and felt lost. YHC’s faith practice became more intentional as his life balance needed recalibrating. YHC encouraged the PAX to examine their own lives to make sure they are not over-reliant on any one thing/person, especially as a means of avoiding/numbing underlying issues. As positive as fitness can be for a HIM, it can also be a negative if over-relied upon as an escape. Because if (when!) that positive outlet gets taken from a HIM, and he gets knocked off balance, there are many more negative things that will try to fill that void. YHC gave thanks for the opportunity to push into discomfort with the men around him, and encouraged the PAX to examine and rebalance their lives, and to draw upon the HIMs around them for support. Well done men.