Category: Uncategorized

Date: 2025-08-28
AO: hoya-paxa
Q: Trademark
PAX: Goldfish, Ziggy, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP:
Motivator, IW, HB, WMH, Chain Breakers, Cherry Pickers, Arm Circles, Circle Arms, Run to Cooper Field

THE THANG:
Station 1: Maybe we should do legs?
1. Jump Squat x 15
2. 10 & 2 x 10 ic
3. Front alternating lunches x 20 ic
4. Run 50, Sprint 50, Run 100 yards

Station 2: More legs, please
1. Bobby Hurely x 10
2. Appolo Antwon Ohno x 10
3. Airsquare + Calf Raise x 20
4. Alternative run/sprint every 25 yards for 200.

Station 3: Maybe we should change it up? Nah.
1. Jump Tuck x 10
2. Plyo Run Stance x 10 IC
3. Alt. side to side lunges 10 IC
4. Karaoke (R), Run, Karadoke (L), Spring for 100 yards and back

Mosey home.

Impromptu farmers carry to stash spare coupons.

MARY:
LBCs, Toy Soldiers, Leg Raises, Flutter Kicks, Bicycles x 20

ANNOUNCEMENTS: 9/11 Stairclimb, Check Channel

COT: Thankful for the gift of the day, for the breath in our lungs and the strength in our souls. We also prayed for the courage to lead.

Tags: hoya-paxa, Goldfish, Ziggy, Hobbyhorse

Date: 2025-08-28
AO: freestate
Q: Deagle
PAX: Horshack, CashOnly, Andrew Churchill
FNGs: None
COUNT: 4
WARMUP:
– SSH x 25 IC
– Swingbillies x15 IC
– Hairy Rockets x15 IC
– Carolina Dry docks x10 IC
– Monkey Humpers x10 IC
– 2 laps around the blacktop
– Merkin x10, Shoulder Taps x10, Merkin x10, Plank Jacks x10, Merkin x10 – Michael Phelps OYO
– Cherry Pickers x 15 IC
– Windmills x 10 IC

THE THANG:
The Supervisor – pax runs to the cones and back. Exercises:
– Curls (500)
– Merkin (250)
– Coupon Squats (260)
– Dips (300)
– Upright Row (400)

MARY:
– Reverse Crunches
– Dying Cockroach
– Little Mermaid
– X-Factor
– Scissors + Flutters

ANNOUNCEMENTS:
– 9/11 stairs climb

COT:
– Deagle thanked Andrew Churchill for stepping up when he was away, and demonstrating a true leadership.
– The OGs decided to nominate Winston to formally assume the Site Q role, and 3/4 (well, Winston did not really participate, so it was more like 3/3) voted YES. – With that, Winston is now the new freestate Site Q
– God have mercy… :pray:

Tags: freestate, Horshack, CashOnly, Andrew Churchill

Date: 2025-08-28
AO: olympus
Q: Norm
PAX: Doodles, Part-Time, Toolbox, Peanuts, Pop Fly, Obadiah, Rollingstone, Battleship, Crop Duster FNGs: None
COUNT: 10
WARMUP:
Demotivators x 5
IW x 10
HB x 10
Good Mornings x 10
Don Quixote x 10
Cherry Pickers x 10
Willie Mays Hays x 10
Frankensteins x 10
Stretching (Cobra, Child’s Pose, Downward Dog)

THE THANG:
“Stairway to Sevens” – just like to sounds – Seven at the stairs – Shoulder Tap Merkins at the top – Squat Jumps at the Bottom

“7 of Diamonds (or square or rectangle,,,)
Station 1: coupon exercise x 7 reps (corner of the end zone) Q forgot to preblast the need for coupons so we partnered up and made it work Round 1: Murder bunnies while partner did plank Jacks
Round 2: Ground Pounders – partner plank Jacks
Round 3: curls for the girls

Station 2: leg exercise x 14 reps
Round 1: cobra squats
Round 2: lunges
Round 3: monkey humpers

Station 3: arm exercise x 21 reps (using bench near the 50 yard line) Round 1: Irkins
Round 2: Dirkins
Round 3: Dips

Station 4: Ab exercise x 28 reps (opposite sideline on the 50 yard line) Round 1: Big Boys
Round 2: LSF
Round 3: LBC’s

Ricky Bobby for one lap around the track

MARY:
Each PAX selected an Ab exercise (round robin)

ANNOUNCEMENTS:
9/11 stair climb

COT:
Honored to lead my first Capital workout on my 7 year F3 anniversary. Had a few hiccups along the way but we got through it. I’m thankful for this group and the way you guys push me and help me be a better (and stronger) version of myself. Keep it up gents!

Philippians 3:14 – I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Keep pressing on toward the goal!!

Tags: olympus, Doodles, Part-Time, Toolbox, Peanuts, Pop Fly, Obadiah, Rollingstone, Battleship, Crop Duster

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