Category: Uncategorized

Date: 2025-08-06
AO: theaerie
Q: Lonestar , Trifecta, Stewie
PAX: Bananas, Rifleman
FNGs: 1 Rifleman
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Dora
100 merkins
200 big boys
300 squats
MARY:
ANNOUNCEMENTS:
COT:
Let’s improvise!!! Take charge when needed

Tags: theaerie, Bananas, Rifleman

Date: 2025-08-05
AO: delphi
Q: Rocket
PAX: Nano, Atlas, Norm, Obadiah, Part-Time, Peanuts, Rambler, Toolbox, FEMA, Battleship FNGs: None
COUNT: 10 (@Nano was an honorable mention for showing up so early despite being unable to do the beatdown; plus I stole the workout from him) WARMUP: SSH, Willie Mays Hayes, cherry pickers, Michael Phelps THE THANG: offsite run 1.75 miles
Calisthenics along the way (EMOM – calisthenics every 3 minutes) Roll 2 dice; Multiply dice together for # reps

Merkins
Carolina dry docks
Squats
Lunges
Squat jumps
Monkey humpers
Mountain climbers

Finished our run and did these as extra credit
V Ups
Crab something or others
Merkins where you fly off the ground

Dora until time ran out
100 Burpees

MARY: stretching

ANNOUNCEMENTS: Cameroon trip, 9/11 stair climb, party at Hightower’s

COT: roll the dice

Tags: delphi, Nano, Atlas, Norm, Obadiah, Part-Time, Peanuts, Rambler, Toolbox, FEMA, Battleship

Date: 2025-08-05
AO: atlantis
Q: O’Captain
PAX: Bougie, Clerk, Infinity, Raisin, Megalodon
FNGs: None
COUNT: 6
WARMUP:

Side straddle hops
Don q
Good mornings
Cherry pickers
Arm circles
THE THANG: partner workout completing exercises in the pic!
MARY:

Penguin taps
Planks
ANNOUNCEMENTS:

Friday workouts! 6am
COT:

Greatness comes from service and being excellent to reveal God’s glory.

Tags: atlantis, Bougie, Clerk, Infinity, Raisin, Megalodon

Date: 2025-08-04
AO: acropolis
Q: Hightower
PAX: Doodles, Atlas, Norm
FNGs: None
COUNT: 4
WARMUP:
Moving & stretching, then fellowship jog to tennis courts.

THE THANG:
Set up 4-corners on tennis courts, 7 courts wide
2 man teams
Start with med ball, do exercise, then bear crawl across court, then sprint to opposite side (7-courts).

Round 1:
25# med ball: 20 curls
20# med ball: 20 tricep extensions
2 rounds at each station.

Round 2:
25# med ball: 10 squat, med ball wall toss
20# med ball: 10 overhead slam
2 rounds at each station.

Partner bear crawl with med ball back to center court.

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Prayers for guys leaving to Cameroon this week.
Sept 11 stair climb
2F: Thurs, 8/21 HT’s back patio

COT:
Moment of silence to quiet our thoughts spinning in our head. Great way to start the week off!

Tags: acropolis, Doodles, Atlas, Norm

Date: 2025-08-04
AO: social-distance
Q: 2 percent
PAX: Piano Man, Roadkill, Wedding Singer, Popeyes, Leo, Rim Fire, Big Short FNGs: None
COUNT: 8
WARMUP: yes, on the drive over at every red light
THE THANG: 7-8 miles
MARY: 40ish Merkins
ANNOUNCEMENTS: check the channel
COT: They say the best things take time. That’s why I’m always late.

Tags: social-distance, Piano Man, Roadkill, Wedding Singer, Popeyes, Leo, Rim Fire, Big Short