Category: Uncategorized

Date: 2025-08-27
AO: ignite
Q: Goldfish
PAX: Legacy, Popeye, 2 percent, meister, Flat Tire, Kodak, Pepco, Ice Tea, Strange Brew, V8 FNGs: None
COUNT: 11
WARMUP: The usual

THE THANG: Revisit some classics:
31 burpees, then mosey to new parking lot
Bear crawl relay race, then mosey to LBT
LBT x2, then mosey to BofA
Polejumper back to start w/3 burpees and 5 merkins at each pole

MARY:
Abbreviated plank-a-palooza: 30 sec plank, followed by 10 toy soldiers, 30 sec side plank followed by 10 nolan ryans (both sides)

ANNOUNCEMENTS:
9/11 stair climb and ruck options
opportunity to rep F3 at Columbia on Sunday, 9/14, let Goldfish and Kodak know if interested in joining (see post higher in channel too)

COT:
It was fun to revisit some of the best Qs from this past year. I’m thankful to get be the site Q of this great AO and follow in the footsteps of Major Payne and Popeye. Thanks for letting me lead and meister we will miss you, best of luck in India!

Tags: ignite, Legacy, Popeye, 2 percent, meister, Flat Tire, Kodak, Pepco, Ice Tea, Strange Brew, V8

Date: 2025-08-27
AO: theaerie
Q: Lonestar
PAX: Rocketman, Renaissance, Aaron Beaver, Trifecta
FNGs: None
COUNT: 5
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Set 10-1 then 9-2 then 8-3 etc.
merkins and squats

Balls to the wall
40 sec, 5 jump squats
45 sec, 5 jump squats
50 sec 5 jump squats
Mary
Bench dips
MARY:
ANNOUNCEMENTS:
COT: try something different!!!

Tags: theaerie, Rocketman, Renaissance, Aaron Beaver, Trifecta

Date: 2025-08-27
AO: thefarm
Q: Firehead
PAX: Lumbergh, Trilogy
FNGs: None
COUNT: 2
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey around the fields

THE THANG:
Sprint Far
Tabata Squats x 8
Tabata Merks x 6

Sprint Back
Tabata Bonnie Blairs x 5
Tabata Shoulder Dips x 6

Mosey Far
Tabata SSH x 8
Tabata American Hammer x 8

Sprint Back
Tabata Burpees x 6
Tabata LBCs x 8

MARY:
N/A out of time (and plenty in tabata)

ANNOUNCEMENTS:
Trilogy Q on Friday,
5 year anniversary next week?
9/11 stair climb

COT:
Find an exercise that works well for you when away if another AO isn’t available. For me I often use tabata (particularly when overseas) and it pushes me, even if by myself.

Tags: thefarm, Lumbergh, Trilogy

Date: 2025-08-27
AO: thedriveway
Q: bogey
PAX: Play-Doh, SAAS, Flux, Prestige, Hops
FNGs: None
COUNT: 6
WARMUP: SSH, IW, HB, DQ, MP, MNC, DDog, Kobra Kai

THE THANG: wear ruck or weighted vest while carrying coupons for 50-yd segments for time. Coupons included sandbags, med balls, KBs, tombstone, blocks, plates, dumbbells, Thor’s hammer. Weights ranged from 100# to 10#.

Round 1 – 50yd carry distance
Carry 1 – Offset Carry – Farmer carry different coupons or weights in each hand (ie., a plate in one and a block in the other), drop and Return with Carry 2 – Rifle Carry, drop and Return with
Carry 3 – Bear Hug Carry
Repeato for 12 mins

10x 4-ct Merkins, mountain climbers, shoulder taps. Repeat each for 5x 4-ct.

Round 2 – 50yd carry distance
Carry 1 – Crosswalk carry – (a coupon held overhead in one hand and coupon farmer carry other hand), drop and Return with Carry 2 – Zercher carry (hold in crook of elbows), drop and Return with Carry 3 – Farmer carry (standard or offset), or Suitcase carry (only one coupon) Repeato for 12 mins

12x 4-ct Merkins, mountain climbers, shoulder taps. Repeat each for 6x 4-ct.

MARY: see above

ANNOUNCEMENTS: 9/11 stair climb, overnight ruck, Old Rag sunrise hike

COT: YHC shared recent struggles of his middle child who just re-entered the school system. The difficulty of this re-entry cannot be overstated. YHC shared that past history has caused him anxiety, worry, and fear over every text and call that may be from school. YHC shared that the only way he continues to get through these difficult times is through prayer and reliance on God. YHC named a few practices that he employs to give him a “surround sound” of this support, through music, scripture reading, and podcasts. Even this is not always enough, and YHC continues to pray for strength and courage to face the challenge head-on. YHC recognized that the PAX may (or will) be experiencing their own difficult situations and encouraged them to be more intentional in, and increase reliance on, prayer. YHC mentioned the important role that F3 has played/is playing as part of his support team. YHC thanked the PAX for showing up with him to carry heavy burdens together. Thank you, men.

Tags: thedriveway, Play-Doh, SAAS, Flux, Prestige, Hops

Date: 2025-08-27
AO: thepatriot
Q: Wedding Singer
PAX: Lazlo, Piano Man, Boardwalk, Bob the Builder, Shake ‘n’ Bake, Booking, CableGuy, My Space FNGs: None
COUNT: 9
The good men of the Patriot reluctantly celebrated what very well may be the greatest pop culture moment of our generation – the engagement of Taylor Swift to Travis Kelcee

WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Copperhead Squats, Downward Dog, World’s Greatest Stretch, Pidgeon Pose, Hip Flexor Stretch (aka, the Proposal Pose)

THE THANG: PAX broke into four groups and rotated stations. Each station had a COUPLE of exercises. Each group decided how many reps, when to repeat, etc.

1
Curls
LBCs
Rifle carry to 2

2
Overhead press
Shoulder taps
Farmer carry to 3

3
Coupon Squats
Merkins
Shoulder carry to track

4
Run a lap, serve as timer

Ring of fire – High plank while each PAX does either 5 merkins and names a Taylor Swift Song or 10 merkins

MARY: Leg lift over coupon, Flutter kick with coupon, Side Plank Leg, Lifts, Dirty dog, Donkey kick, Bird dog, LBCs, Flutter kick, Stretch

ANNOUNCEMENTS: 9-11 Stairclimb, ruck, Iron Pax

COT: Be like Taylor and Travis – go all in and hype up the ones you love.

Tags: thepatriot, Lazlo, Piano Man, Boardwalk, Bob the Builder, Shake ‘n’ Bake, Booking, CableGuy, My Space