Category: Uncategorized

Date: 2026-06-12
AO: The Driveway
Q: bogey ,
PAX: Roulette, Legacy, Fish Fry, Flat Tire, Bone, bogey, Prestige, Cedar, Flux, Play-Doh FNGs: None
COUNT: 10
WARMUP: SSH, IW

THE THANG: All body mobility movements with a focus on hip mobility

MARY: bat wings

ANNOUNCEMENTS: capital-montessori-kettlebell-club moves to Tuckahoe tomorrow @7am, boneathon (2026) t-shirts are here!

COT: YHC injured himself in Nov 2025. YHC has been on a long recovery journey with PT focused on strengthening and opening hips and surrounding muscle complex, core, etc. YHC was humbled by the power of these small movements to expose his weakness in these areas. YHC encouraged the PAX to balance their workout routines to include smaller movements leading to increased mobility, thus increased durability. Well done men!

Date: 2026-06-12
AO: The Patriot
Q: Strange Brew ,
PAX: Rim Fire, Walker, Wedding Singer, Hops, Strange Brew, Booking, Shake ‘n’ Bake, Jones, Piano Man, Jag, Big Short, Smokey, CableGuy, psdouthit, Malpractice FNGs: None
COUNT: 15
WARMUP: usual with sumo squat
THE THANG: Run to the far end zone and perform rounds of exercises with a group. The first person in the group to complete the set completes the exercise for the entire group. Backpedal to the original goal line and complete 10 burpees.

R1- 60 merkins; 60 body weight squats
R2- 60 curls ; 60 coupon squats
R3- 60 shoulder presses; 60 coupon flutter kicks
R4- 60 coupon plank jacks; 60 cactus jump squats
R5- 10 Blockees; 60 chest presses; 25 dips
MARY: WW II, flutter kicks; Nolan Ryans; stretch
ANNOUNCEMENTS: see announcements
COT: “Always we begin again” is a saying that I heard recently that stuck with me. The idea is that to fail is human but tomorrow is another day with the opportunity to do and be better.

Date: 2026-06-12
AO: Sparta
Q: Baywatch ,
PAX: NOAA, Doodles, Baywatch, Atlas, Hoolihan, Drano, OnlyFans, Monk, Dunder, Byrdman, Half-Caff FNGs: None
COUNT: 11
WARMUP: Frankenstein with other various stretches & warmups
THE THANG: 2 rounds: Pax circle up and grab a domino from the bucket. Pax across call out an exercise. The corresponding pax says what number their domino is. Go around the circle until everyone calls out an exercise. Fellowship run in between.

MARY: Are you feeling lucky?

ANNOUNCEMENTS: My sendoff tomorrow at Rambler’s 7pm

COT: Mindfulness – pay attention and live in the moment. The last moment has passed and the next moment is not guaranteed.

Date: 2026-06-12
AO: The Farm
Q: Trilogy ,
PAX: Bonefish, Squatter, Infinity, Short-Timer, Trilogy, Firehead FNGs: None
COUNT: 6
WARMUP:
SSH
Hillbillies
Arm Circles
Don Quixotes
Beet Pickers
Willy Mays Hayes

THE THANG:
at center of field
SSH
Merkins
Squats w/ calf raises
Mountain Climbers

Sprint to far side, Mosey back to bleachers

Dips
Bench Crunches
Derkins
Grady Corn
Michael Phelps

Lunge Worm / Bear Crawl to center of field

Dirty Dog
Shoulder Taps
Bird Dog
High Plank to Low Plank

Sprint to far side, Mosey back to center

repeat

MARY:
Flutter Kicks
Side Crunches
Plank Hold

ANNOUNCEMENTS:
Ruck tomorrow

COT:
My days at work are numbered.

Date: 2026-06-12
AO: The Aerie
Q: Lonestar ,
PAX: Rifleman, Stewie, Trifecta, Lonestar
FNGs: None
COUNT: 4
WARMUP: Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
2 squats
2 thrusters
2 shoulder press
2 curls
2 bent over rows
2 merkins
Rest 1 minute
4 squats
4 thrusters
4 shoulder press
4 curls
4 bent over rows
4 merkins
Rest 1:30
6 reps mm
Rest 2 minutes

4x cycle
MARY:
ANNOUNCEMENTS:
COT: 4 words: pellets – passion – patience – people