Category: Uncategorized

Date: 2025-08-08
AO: theaerie
Q: Rocketman
PAX: Stewie, Lonestar, Trifecta
FNGs: None
COUNT: 4
WARMUP:

SSH, Windmills, cherry pickers, frankensteins

THE THANG:

ALARM: Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise

*ALARM 1*

– Arm: Overhead Press x10
– Leg: Lunge x 10 IC
– Abs: LBC x20
– Run around the field
– Merkin x14

*ALARM 2*

– Arm: Curls for da Gurls x20
– Leg: Squat Jumps x14
– Abs: Peter Parkers x14
– Ranger Merkins x14
– Monkey Humpers x 14 IC

*ALARM 3*

– Arm: Bent Over Row x20
– Leg: Coupon Squats x14
– Abs: Mountain Climbers x14 IC
– Rockette Hillbillies x20 IC
– Copperhead Merkins x14

MARY:

Ring of fire!

ANNOUNCEMENTS:

– 9/11 Stair Climb + Ruck Options

COT:

Do all things without grumbling or disputing, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world…

Phil. 2:14-15

Tags: theaerie, Stewie, Lonestar, Trifecta

Date: 2025-08-08
AO: thefarm
Q: Firehead
PAX: Running Man, Trilogy, Squatter, Infinity, Lumbergh
FNGs: None
COUNT: 6
WARMUP:
Arm Circles
Hillbillies
Willie May Hayes
Beet Pickers

THE THANG:

Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey after the first few rounds

Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30

MARY:
Xfactors, big boy sit-ups, penguin crunches, side crunches, hello Dollie’s

ANNOUNCEMENTS:
9/11 stair climb

Squatter Q on Saturday, Trilogy Q Monday

COT:
Grateful for modern medical treatments

Tags: thefarm, Running Man, Trilogy, Squatter, Infinity, Lumbergh

Date: 2025-08-08
AO: sparta
Q: Peanuts
PAX: Obadiah, Doodles, NOAA, Monk, Part-Time
FNGs: None
COUNT: 7
WARMUP: SSH, WMH, MP, DB, DD, mosey around track
THE THANG: DORA. tel:50-100-150 and then back down. 50 curls; 100 OH PRESS; 150 squats; 100 chest press; 50 blockies. Run backwards to 50 and sprint back. Followed by dips, inc merkins, MHs, calf raises. MARY: yes
ANNOUNCEMENTS: Hightower; 9-11
COT: been a while since I Q’d. Hold on to consistency when going through changes. Keeps you sane.

Tags: sparta, Obadiah, Doodles, NOAA, Monk, Part-Time

Date: 2025-08-08
AO: thepatriot
Q: CableGuy
PAX: Ice Tea, citrus, Sloop, Shake ‘n’ Bake, Big Short, Coconuts, Deliverance, Short Rib, Legacy, Prestige, Bob the Builder, Lazlo, Neptune, Autopay FNGs: 2 Neptune, Autopay
COUNT: 15
WARMUP: SSH, IW, CP, AC, DD, Fellowship Lap
THE THANG:
Thang 1:
MB to the 10, jog back
MB to the 30, jog back
MB to the 50, hold
MB to the goal line and hold
Blocks are now on opposite goal line.
Thang 2:
Bear crawl to the 10 – jog back
Bear crawl to the 30 – jog back
Bear crawl to the 50 – hold
Crawl bear to the 40 – jog back
Crawl bear to the 20 – jog back
Crawl bear to the goal line – now we’re still at the opposite goal line. Thang 3:
Split into two teams. Each Pax must perform the following, with the first Pax to finish releasing the group to move on to the next exercise. And there’s an EMOM timer running – all owe 3 Burpees per minute: 50 Overhead Press
100 Flutter Kicks IC w block
150 Goblet Squats
200 Chest Press
250 Side Straddle Hops (SC)
MARY: IW, LBC, MC, FN
ANNOUNCEMENTS: 9/11 stair climb and overnight ruck with diner visit cometh.
COT: 30 seconds to think about the final days of summer and lock in on one thing you want to do with your family/friends before it’s back to the grind.

Tags: thepatriot, Ice Tea, citrus, Sloop, Shake ‘n’ Bake, Big Short, Coconuts, Deliverance, Short Rib, Legacy, Prestige, Bob the Builder, Lazlo, Neptune, Autopay

Date: 2025-08-08
AO: atlantis
Q: Hammerhead
PAX: Hammer, Clerk, O’Captain, FNG (@Palmetto)
FNGs: 1 FNG (@Palmetto)
COUNT: 5
WARMUP: SSH, WMH, CPs, WGS
THE THANG: Lefty righty lo’… here we go into moving motivator medley

Then raise roof, party Arms, tee to wyes and wye claps running²

motivators

In tee, arm circle fwd/rev… then in wye arm circle fwd/rev

Boot Camp singsong:

“Hey mister staff sergeant what do you say

If i sign the dotted line today?

He said, Johnny Johnny, listen son

Don’t say a word till my speech is done

Hey bop beilleu bop, Marine Corps baby

You sign up for this and people call you crazy

You’re gonna be one boss man stud

With a pack on your back and some fight in your blood

He said just you wait till training day one

If youre gonna stay you better find a way to run

Youre gonna run all day till the setting sun

Youre gonna run all day till the Runnings done

He said:
One mile, no sweat

Two miles better yet

The miles, PFT

Four miles, Army

Five miles, halfway there

Six miles, say a prayer

Mile 7, feels like heaven

Mile 8, feeling great

Mile 9, feeling fine

Mile 10, do it again”

MARY: DKs, Kneescrapers, DDs, HelloDollies, FreddyMerks, Ropeclimbs

ANNOUNCEMENTS: 9/11 Stairclimb- stay tuned

COT: Empathy in Leadership

Tags: atlantis, Hammer, Clerk, O’Captain, FNG (@Palmetto)