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freestate T Roosevelt workout part IX- August version

Date: 2025-08-30
AO: freestate
Q: Birdman
PAX: Horshack, Andrew Churchill, Pigeon, Deagle, Nomad, Hot Sauce FNGs: None
COUNT: 7
WARMUP:
SSH X 20 ICCherry Pickers X 15
Thread the Needle Thoracic – 20 count
Table top to Down Dog – 20 count
Mountain Climbers X 15
Michael Phelps X 15
THE THANG:
Take a 1.5 mile Jog with with 5s
5 Burpies then 1 Carolina dry dock
4 Burpies then 2 Carolina dry docks
3 Burpies then 3 Carolina dry docks
2 Burpies then 4 Carolina dry docks
1 Burpee then 5 Carolina dry docks
2X Lunge walks
Team hill climb up 4x
Start with coupons on top of hill spread out.
Team walks down the hill to run up.
Coupon Rifle Carry 40+ feet
Bear Crawl back to top of hill.
walk to bottom of hill…
repeat
Circle Coupon exercises
2 X Squats X 10+
2 X Curls X 10+
2 X Overhead presses X 10+
2 X bent rows X 10+
4 X dealer’s choice X 10
MARY:
LBC X 20
Slow Freddie Mercuries X 20 IC
planking 30 sec
Flutter Kicks X 15 IC
3 Other exercises
ANNOUNCEMENTS: 9/11 Memorial Stair Climb and 5-year AO service day coming 9/27/25..local with Waldorf..and including Potomac Rising AO COT:

Tags: freestate, Horshack, Andrew Churchill, Pigeon, Deagle, Nomad, Hot Sauce

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theaerie Tabata Time Trials

Date: 2025-08-29
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie
FNGs: None
COUNT: 3
WARMUP:

– Mountain Climbers
– SSH
– Overhead Claps
– Around the field

THE THANG:

40 seconds on, 20 seconds off. 8 min intervals.

*Tabata 1*

– Inchworm (2x merkins when down)
– Bent over rows
– Reverse Lunch
– Low plank

*Tabata 2*

– Carolina Dry Docks
– Curls for da Gurls
– Squat Jumps
– Peter Parkers

*Tabata 3*

– Burpees
– Dips on Coupon
– Overhead Press
– Freddy Mercuries

MARY: No time!
ANNOUNCEMENTS:

– 9/11 Stair Climb with ruck options, see sept11stairclimb sept11ruck

COT:

On Quitting
By Edgar Albert Guest

How much grit do you think you’ve got?
Can you quit a thing that you like a lot?
You may talk of pluck; it’s an easy word,
And where’er you go it is often heard;
But can you tell to a jot or guess
Just how much courage you now possess?

You may stand to trouble and keep your grin,
But have you tackled self-discipline?
Have you ever issued commands to you
To quit the things that you like to do,
And then, when tempted and sorely swayed,
Those rigid orders have you obeyed?

Don’t boast of your grit till you’ve tried it out,
Nor prate to men of your courage stout,
For it’s easy enough to retain a grin
In the face of a fight there’s a chance to win,
But the sort of grit that is good to own
Is the stuff you need when you’re all alone.

How much grit do you think you’ve got?
Can you turn from joys that you like a lot?
Have you ever tested yourself to know
How far with yourself your will can go?
If you want to know if you have grit,
Just pick out a joy that you like, and quit.

It’s bully sport and it’s open fight;
It will keep you busy both day and night;
For the toughest kind of a game you’ll find
Is to make your body obey your mind.
And you never will know what is meant by grit
Unless there’s something you’ve tried to quit.

Tags: theaerie, Lonestar, Stewie