Category: Uncategorized

Date: 2025-10-01
AO: thefarm
Q: Firehead
PAX: Running Man, Squatter
FNGs: None
COUNT: 3
WARMUP:
Grady Corns, Don Quixotes, Beet Pickers, Mosey and the fields

THE THANG:
2 Rounds of:

Sprint – whole field
40 Air squats- count
30 shoulder taps – cadence

High knees – half field
20 Tricep dip – count
20 Derkins – count
20 Plank Jacks – cadence

Walking Lunge – Half field
50 SSH – cadence (25 second round)
25 merkins – count
20 mountain climbers – cadence

MARY:
Rosalitas, Flutter Kicks, Side Crunches, LBCs, Big Boy Situps, American Hammers

ANNOUNCEMENTS:
Lumbergh potentially Q for Friday

Road clean up will likely be the October 25 or November 1.

COT:
Status on treatments and progress with the skin diagnosis

Tags: thefarm, Running Man, Squatter

Date: 2025-10-01
AO: horizon-ao
Q: Purple Rain
PAX: Disco, Attache’, Fish Fry, SPINAL TAP, vplaxico
FNGs: None
COUNT: 6
WARMUP:
– Willie Mays Hays
– Cherry pickers
– Imperial walkers
– Hill billy
– Little bitty arm
– Side straddle hop
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
– Fellowship lap to coupons

THE THANG:
Round 1
– Leg lifts
– Heel touches/penguin crunch
– Merken
– Jog to 50, sprint back

Round 2
– Spider plank
– Coupon curl
– Toe touches
– Skip to 50, sprint back

Round 3
– Leg lift over coupon
– Dips
– Sitting crunch, russian twist
– Backward to 50, sprint

Round 4
– Plank jack
– Shoulder press
– Glute bridge
– Farmer carry to 50; rifle carry back

Round 5
– Punch plank
– On two hands, lift, leg straight; step in cadence; shoulders and triceps; keep arms straight, breathe – Plank squats
– Karaoke to 50; sprint back

Round 6
– j los
– On back, Coupon at 45, legs at 90;
– Side plank
– Jog to 50, sprint

MARY:
Plank and shoulder taps to Shut down by Black Pink

ANNOUNCEMENTS:
Old Rag hike at end of the month

COT: today is day one of our federal government shutdown. give some encouragement to folks who are federal employees

Tags: horizon-ao, Disco, Attache’, Fish Fry, SPINAL TAP, vplaxico

Date: 2025-10-01
AO: thepatriot
Q: Piano Man
PAX: Booking, CableGuy, Gherkin, Ice Tea, Hobbyhorse, Groundhog, Anchorman, Bone, Rim Fire, Ripcord FNGs: 1 Ripcord
COUNT: 11
WARMUP: SSH, Imperial Walkers, Hillbilly, Little Bitty Arm Circles, Moroccan Night Clubs, Cherry Pickers, Willie Mays Hays, Down Dog, WGS, CK THE THANG:
– Mosey to Amphitheater:
– 20 derkins
– 24 step ups (IC)
– 20 dips
– 24 step ups (IC)
– REPEAT
– Mosey to circle at bottom of 30th St Hill – PARTNER UP for DORA – 100 Merkins
– 200 LBCs
– ~200 Squats
– Mosey through Rock Spring Park to Little Falls Rd
– 20 shoulder taps
– 20 flutter kicks (IC)
– 4 burpees
– Sprint to top of KOC Hill
– Mosey to bottom of Harrison hill (at Little Falls)
– 4 burpees
– Sprint to Chestnut Hills Park
– 4 burpees
– Mosey back Football Field through Chestnut Hills Park
MARY: 4 burpees
ANNOUNCEMENTS: Nov. 8 – The Grunt; Oct. 23 – Accelerate at Port City; Spring – Boneathon
COT: YHC is getting older and finding himself increasingly in positions of leadership where he has had to get comfortable being uncomfortable.

Tags: thepatriot, Booking, CableGuy, Gherkin, Ice Tea, Hobbyhorse, Groundhog, Anchorman, Bone, Rim Fire, Ripcord

Date: 2025-10-01
AO: theaerie
Q: Lonestar
PAX: Aaron Beaver, Stewie, Trifecta
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
5 exercises of 5 sets (burpees, merkins, squats, big boi, box cutters) 10 exercises of 10 sets
15 exercises of 15 set
20 exercises of 20 sets
MARY:
ANNOUNCEMENTS: Capital fund raiser going on
COT: proverbs 3:5-6

Tags: theaerie, Aaron Beaver, Stewie, Trifecta

Date: 2025-10-01
AO: ao-the-bullpen
Q: Crystal
PAX: Crystal
FNGs: None
COUNT: 1
WARMUP:
Ssh
Don Quixote
Willy mays Hayes
Michael Phelps
THE THANG:
100 lb Farmers carry around 4 light post (135 steps)
50 lbc
Farmers carry around 4 light post
50 lbc
Bear crawl around light post
100 ct high plank
Farmers carry around light post
20 merkin
Farmers carry around lights
50 flutter kicks
Bear crawl
20 curls
Farmers carry
45 squats
Farmers carry
10 burpees
MARY:
ANNOUNCEMENTS: check slack
COT: don’t give up on yourself.

Tags: ao-the-bullpen, Crystal