Category: Uncategorized

Date: 2026-06-19
AO: Horizon
Q: 2 percent ,
PAX: Vila, Kodiak, Hobbyhorse, Bo, Brown Bag, Bellhop, sticks, 3 mile, Poe, 2 percent FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey’d for some progressions on the field and around the campus

Squats/lunges
• 10 slow squats
• 10 lunges IC
• 10 curtsy lunges
• 10 lunge pulse
Merkins
• 10 Slow Merkins
• 10 Prison IC
• 10 Perfect Merkins
• 10 T Merkins
Blocks
• 10 March IC
• 10 Step Up IC
• 10 Alternating Step Up with Knee Hold
• 10 Box Jumps
PULL UPS
• 10 second hang
• 10 scapula retraction
• Max Effort Pull Ups
Glutes
• 10 slow Glute Bridge IC
• 10 90 degree Glute Bridge
• 10 straight leg Glute Bridge

MARY: 1 round in the Danish Torture Chamber (aka Copenhagen Planks)

ANNOUNCEMENTS: 9/11 Stair Climb, Ruck ‘n Float

COT: Today is Juneteenth. We are all carbon-based life forms with the same gooey insides. A gentle reminder to love one another.

Date: 2026-06-19
AO: Atlantis
Q: Hammer ,
PAX: Hammerhead, Palmetto, Hammer, Mom’s Spaghetti
FNGs:
COUNT: 4

WARMUP: the usual suspects: SSH, lbac, I/Y/T, down dog/ WGS, hammy stretch
THE THANG: mosey to the bridge, Norwegian 4×4: Four sets of: 2 minute hard run (85%max), out+ back. 3 minutes of iso holds in between (mostly shoulders chest and core). MARY: cross-body crunches + scissor kicks
ANNOUNCEMENTS: hard to believe but 9/11 stair climb is coming!! Start planning for that in your Qs. After Tuesday, I’m out of town for 3 sessions.
COT: Being a leader when you’re not the SME. Finding your role and staying humble.

Date: 2026-06-19
AO: Terrapin Station
Q: CableGuy ,
PAX: Ice Tea, Breach, CableGuy, Slider, Ripcord, Groundhog, Enron FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, AC, CP, WMH, DD, CK
THE THANG: Split into two teams. Team 1 begins progress toward 100 reps of an exercise while Team 2 carries blocks for a lap around the circle. Keep a running count and switch off. All PAX do all the reps, start and finish as a team. Exercises and carry’s were: Burpees/Farmer’s Carry
Bodyweight Squats/Rifle Carry
Curls/Shoulder Carry
Merkins/Farmer’s Carry
Flutter Kick (2 is 1)/Rifle Carry
MARY: None
ANNOUNCEMENTS: None
COT: YHC has his youngest at beach week this week. It’s empty nest boot camp for him and his M. Support your partner and find empathy whether or not you feel the same way. What goes around comes around and you’ll need that support from her/him at some point!

Date: 2026-06-19
AO: The Patriot
Q: Booking ,
PAX: Lazlo, Jag, Hops, Rim Fire, Booking, Prestige, Smokey, Flipper, Big Short, Tax Guy FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, WM, CP, WMH, DD, WGS, KK
THE THANG:
10 blockies—back pedal to 10 yard line—10 never surrenders—mosey to goal line 20 OH press—-back pedal to 20 yard line—-20 merkins—mosey to goal line 30 curls—-back pedal to 30 yard line—-30 shoulder taps—mosey to goal line 40 squats—-back pedal to 40 yard line—40 Big Bois—mosey to goal line 50 calf raises—back pedal to 50 yard line—-50 SSH- mosey to goal line 40 leg lifts—back pedal to 40 yard line—40 flutter kicks mosey to goal line
30 low rows—back pedal to 30 yard line—30 mountain climbers—mosey to goal line
20 atlas shrugs—back pedal to 20 yard line—20 plank jacks—mosey to goal line 10 swings—back pedal to 10 yard line—10 WWI —mosey to goal line 20 around the worlds—lunge walk to 20
20 freddy mercuries—bear crawl to 40
Run to goal line- wrap with 10 blockies
MARY: Flutter kicks, LBC, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Bone-a-thon in 330 days, 9-11 stair climb next big event, but possibly a ruck and float this summer? Check channel for ruck and float
COT: End of school year yesterday, make the most of the 10 weeks of summer with your kids and family collectively and individually with the kids one-on-one.

Date: 2026-06-19
AO: Sparta
Q: Pop Fly ,
PAX: Pop Fly, Dunder, Drano, Monk, Hoolihan, Toolbox, Ashe, Doodles, OnlyFans, Moon Baby FNGs: 1 Moon Baby
COUNT: 10
WARMUP: Yes. We did the Windmill
THE THANG:
Rd 1: No Cheat DORA
– 100x Hand Release Merkins
– 100x Cactus Squats
– 100x Sit Ups with foot in block
– Partner runs to 50 and back
– 2m30s EMOM timer – 3x Burpees

Rd 2: Throw a ball at a bucket. Pax do exercises while you embarrass yourself

MARY: Done during round 2

ANNOUNCEMENTS: None for June

COT: Q shared a story of a recent work experience and reminded Pax to speak up when and if you can