Category: Uncategorized

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

Date: 2025-08-27
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Tiger Lilly, Promoter, 80/120, Wonka, Nancy Perez
FNGs: None
COUNT: 6
WARMUP:
Mosey
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO

8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO

20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO

10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
Plank o Rama IC

ANNOUNCEMENTS:
9/11 stake climb upcoming

COT:
Confidence is an interesting thing. Demonstrating it is different than actually having it. As men, many times we are expected to be confident when we are not. Conversely, many times we act confident when we shouldn’t. Possessing the needed skills can lend itself to having confidence but knowing when to act with confidence (regardless of skill) is a skill in and of itself. So if you have the skill(s) be confident in your ability. If you don’t, depending on the scenario, it may help to act confident, but it may also hurt, so just learn to read the scene.

Tags: potomac-rising, Tiger Lilly, Promoter, 80/120, Wonka, Nancy Perez

Date: 2025-08-27
AO: ao-the-bullpen
Q: Crystal
PAX: Peanuts, Peloton, Trolley
FNGs: None
COUNT: 4
WARMUP: brief
THE THANG: a relentless edition of trusting the cards consisting of some coupon work, some cardio, a borderline absurd number of motivators and Grady corns. MARY:
ANNOUNCEMENTS: 911 stair climb coming soon
COT: prayer of st Francis and some revelations about some things going on at my house

Tags: ao-the-bullpen, Peanuts, Peloton, Trolley