Category: Uncategorized

Date: 2025-08-26
AO: freestate
Q: Dungeon Master
PAX: CashOnly, Horshack, Mark Michael, Pigeon, Winston, Scud, Showme FNGs: None
COUNT: 8
WARMUP:
• SSH x15 IC
• Hairy rockettes x15 IC
• Imperial walkers x15 IC
• Inchworm with push-up x5 OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 IC
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (3 sets)
• Curls with coupon x20, x20, x20
• Overhead presses with coupon x15, x15, x15
• Deadlifts with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 2 (3 sets)
• Skull crushers x12, x12, x12
• Bent over rows x15, x15, x15
• Squats with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court, skip on long side

Set 3 (3 sets)
• Step-ups x20 OYO, x20, x20
• Dips x20 OYO, x20, x20
• Merkins x10 OYO, x10, x10
• MOSEY twice around court, karaoke on long side

• Rifle carry across court, leave coupon. Sprint back to start, mosey back. Repeat 3x.

MARY:
• Protractor
• Flutters x10IC
• Scissors x10IC
• Plankorama

ANNOUNCEMENTS:
• 9/11 stair climb

COT: First day of school, cherish the moments with your kids. Reflections on my pilgrimage walk in France with my daughter in August

Tags: freestate, CashOnly, Horshack, Mark Michael, Pigeon, Winston, Scud, Showme

Date: 2025-08-26
AO: thegeneral
Q: Gherkin
PAX: DoorDash, Pepco, Hard Knox, Hobbyhorse, @Nancy Lopez DR from Richmond FNGs: None
COUNT: 6
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, down dog, worlds greatest stretch

THE THANG
Mosey to the bottom of some steps, climb them and do one merkin at the top. Repeat 20 times, adding one merkin each time to help you remember. Total of climbing the steps 20 times (36 steps x 20 reps = 720 steps in total = 37.9 floors of the WTC) & 210 Merkins. Some added a ruck for EC and others added burpees at the bottom of the stairs.
MARY
American Hammer, Flutter Kick,

ANNOUNCEMENTS
• 9-11 Stairclimb signup & ICE contact info here
• 9-11 EC overnight ruck w/ Citrus or early morning ruck from Columbia Island Marina with Summit.

COT
Today many of us carried about 20 pounds in our sack to help prep for the 9-11 stair climb. But let’s remember what the NYFD trains for: climbing in full uniform, wearing 50lbs of SCBA gear and carrying 25lbs of hoses and other equipment. Total beasts!

Tags: thegeneral, DoorDash, Pepco, Hard Knox, Hobbyhorse, @Nancy Lopez DR from Richmond

Date: 2025-08-25
AO: hamilton
Q: Booking , Malware
PAX: Fish Fry, Tariff, Popeye, Hobbyhorse, Goldfish, Sloop, Hammer, Greenpeace (FNG) FNGs: None
COUNT: 10
WARMUP: IW, Chinooks, Windmills, Merkins, Down Dog, Worlds Greatest Stretch, Cobra Kai
THE THANG: 3 cone stations: Move from station 1 to station 2 by running, move from station 2 to station 3 via either lunge walk, bear crawl, side shuffle left and right, move from station 3 back to station 1 via backwards run.
We moved through 8 rotations as follows- all exercises 20 reps/ except round 8 was 10 reps due to time contraints

Station 1
Overhead press
Upright row
Curls
Chest Pess
Squats
Atlas Shrugs
Swings
Around the worlds

Station 2
Merkins
Hand release merkins
Shoulder Taps
Toy Soldiers
Side Straddle hops
Plank Jacks
OH Claps
Calf Raises

Station 3
Big Bois
WW 1
Freddy Mercuries
Heels to Heaven
LBC
Penguin Crunches
Burpees
One other exercise I forgot 🙂

MARY: Flutter Kicks, LBC, bird dogs, etc.
ANNOUNCEMENTS: 9-11 stair climb/ Iron Pax upon us in September- likely to be held Friday’s at The Patriot
COT: Start of school year for the kids- whether it is Kindergarten or College show them support and help them manage nerves …remember millions have successfully gone through this process!

Tags: hamilton, Fish Fry, Tariff, Popeye, Hobbyhorse, Goldfish, Sloop, Hammer, Greenpeace (FNG)

Date: 2025-08-25
AO: horizon-ao
Q: Kodiak
PAX: 3 mile, Disco, Purple Rain, Poe, Attache’, SPINAL TAP, Rebound FNGs: None
COUNT: 8
WARMUP: SSH, MP, Inch worm merkins, IW, WMH, CP, DD, UD, Stretching
THE THANG: fellowship lap to the coupons, and take a tour of the school with the coupon, performing various exercises along the way, including: Murder bunnies, shoulder press, squats, coupon swings, calf raise, dips, cocaine bear crawl, curls, aussie pullups MARY: Dealer’s choice with each pax choosing and leading an exercise.
ANNOUNCEMENTS: 9/11 stair climb; plan to coordinate rides and parking; Iron Pax is coming; Horizon will hold alternative workouts on Fridays.
COT: Happy first day of school. For the first time since 2008, we don’t have a child in APS. Times change; appreciate the times you have with your kids.

Tags: horizon-ao, 3 mile, Disco, Purple Rain, Poe, Attache’, SPINAL TAP, Rebound

Date: 2025-08-25
AO: terrapin-station
Q: Robo
PAX: 2 percent, Groundhog, V8
FNGs: None
COUNT: 4
WARMUP: SSH, Imp Walkers, Hillbillies, M. Phelps, LB Arm Circles, RVE, WMH, Down Dog, WGS, Cobra Kai. THE THANG: Carioca to 50
Run to opposite
20 LBC
Run back to 50
Carioca home

Coupon Rifle carry to 50
Drop Coupon and Run to opposite
20 LBC
Run back to 50
Rifle carry home

11’s :
10 HR Merkins
Coupon carry to 50
1 Blockee , leave Coupon
Run back
9 HR Merkins…
When finished Blockees carry Coupon home.

Murder Bunnies to 15
10 Merkins
Rifle carry back

Forward Lunge walk to 15
Backward Lunge home

Murder Bunnies to 15
20 LBC
Rifle carry back

MARY: Dirty dogs and Donkey kicks.
ANNOUNCEMENTS: 9/11 Stair Climb – see channel.
There are others which 2 percent may want to add.
COT: I am in awe of all parents. Raising kids while fulfilling all your other responsibilities continues to amaze me. The patience, the energy, the understanding, are all inspirational.

Tags: terrapin-station, 2 percent, Groundhog, V8