Category: Uncategorized

Date: 2025-08-06
AO: compound
Q: citrus
PAX: Cactus, Hightower, Corkscrew (F3 The Capital), Roddick, Poe, Yardbird, Skidoos, 2 percent, Gherkin, Monk, Obadiah, Doodles FNGs: None
COUNT: 13
WARMUP: SSH, michael phelps, arm circles, WMH, RVE, down dog, worlds’ greatest stretch

THE THANG:
A variation on IPC 2018 Week 4. Or, a beatdown that can be completed in under 2 hours.

Run to the garage
25 jumping Pull-Ups
4 Rounds Of
– 15 Alternating Leg Traveling Lunge Steps
– 15 Air Squats
4 Rounds Of
– 15 Merkins
– 25 Yard Sprint
100 Bobby Hurleys (after every 20, run a lap)
25 jumping Pull Ups
Run back to the field

MARY: LBCs, penguin crunches, donkey kicks, dirty dogs

ANNOUNCEMENTS: prayers for the Cameroon contingency; Sep 11 overnight ruck; Sep 11 stair climb.

COT: The Stockdale Paradox is the seemingly irreconcilable concept that to make it through hard times, you must both accept both the harsh realities of today and maintain optimism in the future. Neither one is sufficient alone, yet faith in both requires just that – faith. This is helping YHC get through some changes in his life, so sharing it with others.

Tags: compound, Cactus, Hightower, Corkscrew (F3 The Capital), Roddick, Poe, Yardbird, Skidoos, 2 percent, Gherkin, Monk, Obadiah, Doodles

Date: 2025-08-06
AO: horizon-ao
Q: SPINAL TAP
PAX: Disco, Magoo, Purple Rain, sticks, Kombucha
FNGs: None
COUNT: 6

WARMUP: SSH, cherry picker, WMH, Tai fighters, Imperial walker, Up-down dog, WGS
THE THANG: bobby hurley, J-Lo, hand release merkin, round world merkin, superman merkin, squats, mountain climber, no surrender, lunges toy doldiers MARY: Black Betty
ANNOUNCEMENTS: my 56th birthday, 9/11 stairclimb
COT: ways to slow down time

Tags: horizon-ao, Disco, Magoo, Purple Rain, sticks, Kombucha

Date: 2025-08-06
AO: thefarm
Q: Running Man
PAX: Firehead, Chile, Trilogy, Squatter, Lumbergh
FNGs: None
COUNT: 6
WARMUP:
Willy Mayes Hays
Beet pickers
SSH
Don Quixote
Arm circles
Mosey around the soccer fields

THE THANG:
Tabata
No surrenders
Commandos
Squats
Grady corns
LBCs
Plank jacks
Reverse lunges
Burpees

MARY: none today

ANNOUNCEMENTS:
Firehead has the q Friday
Lumbergh has the q Saturday

COT:
I receive emails from missionaries for our church. One missionary (in Ecuador) wrote me this week:
I was reflecting this week on growth and change. How much I’ve grown since I’ve been here is incredible. Changed too. I realized anything I want to change or how I want to grow is up to me. I have to put in the work. But it’s been very rewarding. And I know the Savior helps us in this process.

Tags: thefarm, Firehead, Chile, Trilogy, Squatter, Lumbergh

Date: 2025-08-06
AO: thepatriot
Q: Short Rib
PAX: Deliverance, Coconuts, Ice Tea, Fiddler, Lazlo, Bob the Builder, Piano Man, Memento, Shake ‘n’ Bake, LaForge, CableGuy, None FNGs: 1 None
COUNT: 12
WARMUP: ssh, windmills, cherry picker, Michael Phelps, Willie Mays Hayes, arm circles, burpees, fellowship lap THE THANG: Dora
– 100 burpees
– 200 air squats
– 300 big boy sit ups
partner runs to the goal line and back
AMRAP
-10 merkins
-15 air squats
-20 mountain climbers
Every 2 minutes run to the 50 yard line and back. 4 rounds completed

MARY: lbc, toe tapsANNOUNCEMENTS: 9-11 stair climb
COT: kids grow up in an instant. daughter got her drivers license 4 months ago and we’re empty nesters. Focus on spending time together (whatever that might be like playing put-put, planned dinners or something memorable). Time is short, Savor it.

Tags: thepatriot, Deliverance, Coconuts, Ice Tea, Fiddler, Lazlo, Bob the Builder, Piano Man, Memento, Shake ‘n’ Bake, LaForge, CableGuy, None

Date: 2025-08-06
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette
FNGs: None
COUNT: 2
WARMUP:
SSH
Swinging Billie’s
Imperial Walkers
Stretch what you need

THE THANG:
16 curls, other pax 10 merkins and hold plank
Switch and repeat
16 curls, other pax 10 squats and hold al gore
Switch and repeat
16 curls, other pax low plank

16 coupon squats, other pax 10 merkins and hold plank
Switch and repeat
16 coupon squats, other pax 10 squats and hold al gore
Switch and repeat
16 coupon squats, other pax low plank

16 skull crushers, other pax 10 merkins and hold plank
Switch and repeat
16 skull crushers, other pax 10 squats and hold al gore
Switch and repeat
16 skull crushers, other pax low plank

16 around the world, other pax 10 merkins and hold plank
Switch and repeat
16 around the world, other pax 10 squats and hold al gore
Switch and repeat
16 around the world, other pax low plank

Weekly TG10 challenge:
1st min as many coupon hops (two toe touch) as you want
Next 9 min, must hit that same number or higher each minute
If you go higher you must hit that number each subsequent minute

MARY:
No time!

ANNOUNCEMENTS:
No time!

COT:
No time!

Tags: potomac-rising, Baguette