Category: Uncategorized

Date: 2026-10-16
AO: The Farm
Q: Squatter ,
PAX: Squatter, Trilogy, Firehead, Infinity
FNGs: None
COUNT: 4
WARMUP:
– Side‑Straddle Hops
– Michael Phelps
– Willy Mayes Hayes
– Imperial Walkers

THE THANG:
TABATA 1 – Upper Body Push
Merkin Variations
– Standard x2
– Wide x 2
– Hand Release x 2
– Shoulder Taps x 2

Mosey

TABATA 2 – Lower Body / Legs
1. Squats x 2
2. Jump Squats x 2
3. Lunges x 2
4. Reverse Lunges x 2

Mosey

TABATA 3 – Core + Pull
1. Big Boy Sit‑ups x 2
2. American Hammers x 2
3. Superman x 2
4. Australian Snow Angel x 2

Mosey

TABATA 4 – Full‑Body / Explosive (4 min)
Alternate between:
1. Burpees x 2
2. High Knees x 2
3. Mountain Climbers x 2
4. Plank Jacks x 2

MARY:
Flutter Kicks
XFactor
Side Crunches
LBC

ANNOUNCEMENTS:
Nov 7 – The Grunt
Marcos Q for Ruck tomorrowe
Infinity Q on Monday

COT:
Had to do an attitude adjustment toward all the manual work my family is doing for my daughter’s Halloween costume. I will be appreciating the opportunity to spend time together with my family and cherish it as opportunities like this are limited in life.

Date: 2026-10-16
AO: The Driveway
Q: 2 percent ,
PAX: 2 percent, Landscape, Play-Doh, Fish Fry, Old Bay
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s

THE THANG: Active Stretching – moving Willie Mays Hays, walking lunges w/ a twist, walking quad pulls Downward Dog, Kobra Kai, Runners Stretch, World’s Greatest Stretch Pigeon, Cat Cow, Sun Salutation
Slow Squat 10 IC
Slerkin 10 IC
Wall Sits w/ Arms Raised for posture 2x
Seated Arms Out movements for posture 2x
Seated Calf Raises 2x
Abductor Leg Raises 3x pulse
Bear Plank 10 second hold
Slow Mountain Climbers 10
Single Leg Crunches 10
Single Leg Dead Bugs 10
Scissors 10 IC
Pulse Crunches 10 IC

MARY: Slow-lan Ryan’s 10

ANNOUNCEMENTS: The Grunt 11/7, Old Rag

COT: Little movements can make a big difference.

Date: 2026-10-16
AO: The Patriot
Q: Booking ,
PAX: CableGuy, Booking, Moderator, Wedding Singer, Smokey, Bone, Hops, Shake ‘n’ Bake, Summit, Jag, Boardwalk, Gherkin, Cheesesteak, Big Short, Rim Fire, Strange Brew, Lazlo, Pistol FNGs: 1 Pistol
COUNT: 18
WARMUP: Normal stuff
THE THANG: 20 OH press— rifle carry to opposite end zone— run a lap 20 OH press/ 20 curls —- farmer carry to opposite end zone— run a lap 20 OH press/ 20 curls/ 20 squats—- rifle carry to opposite end zone— run a lap
20 OH press/ 20 curls/ 20 squats/ 20 around worlds- farmer carry to opposite end zine- run a lap
20 OH press/ 20 curls/ 20 squats/ 20 around the worlds/ 20 leg lifts – rifle carry run a lap
20 OH press / 20 curls/20 Squats/ 20 around the worlds/ 20 leg lifts/ 20 calf raises – farmer carry 20 blockies to wrap

MARY: LBC, flutters, penguin crunch, dirty dogs, donkey kicks ANNOUNCEMENTS: grunt/ summit hosting old rag hike
COT: illness is abound—- get your shots! Welcome Pistol

Date: 2026-10-15
AO: Ruck Dynasty
Q: Magoo , Cager
PAX: Cager, Magoo, Buddy, Holly
FNGs: None
COUNT: 2
WARMUP: OYO
THE THANG: 3 mile random directions
MARY: Nope
ANNOUNCEMENTS:
COT: Beautiful day.

Date: 2026-10-16
AO: Sparta
Q: Doodles ,
PAX: Atlas, NOAA, OnlyFans, Toolbox, Doodles, Battleship, Dr. Seuss, Dunder, Monk, Nano FNGs: None
COUNT: 10
First Nations Remembrance Workout

Warm-up: SSH, arm circles, Imperial Walkers/hillbillies, lunges, cherry twists, down dog, WGS, kobra Kia.

The Thang

400M Red Stick run each of following exercises were followed by 100 yd run. 25 burpee swampers – Seminole 12 + 13
50 Cherokee dry docks – 25 + 25
100 yd buffalo crawl – Sioux – Crazy Horse & Sitting Bull
50 hand release / shoulder tap merkins – say Apache in place of cadence 25 horse back jumps- Navajo
400M Red Stick run

250 total in remembrance of number killed at Wounded Knee

800 total killed at Horseshoe Bend

1. Red Sticks: Fighting band of Creek, Choctaw, and Chickasaw – were inspired by a Shawnee chief Tecumseh – Battle of Horseshoe Bend in Alabama where 800 Red Sticks were killed and 49 US soldiers were killed who were led by Andrew Jackson.

800m run to remember 800 who were killed

1. Seminoles: Lived in Florida and were able to evade capture well by adapting to swampy conditions. Known for taking in runaways from southern plantations. Most famous chief was Osceola – resistance fighter who died in captivity.

1. Cherokee: Ranged along the Appalachian Mountains- mostly known for the Trail of Tears, in an effort to westernize they developed a written language thanks to Sequoia.

Lover of mountains- Burpees with mtn climber

1. Sioux: Dakota, Nakota, or Lakota. Ranged from Nebraska to Canada and known for great horse riding skill and were buffalo hunters. Significant battle of Little Bighorn where Sioux and Cheyenne led by Crazy Horse defeated Custer in 1872. However in 1890 Sitting Bull was killed and 15 days later the Massacre of Wounded Knee saw 250-300 women and children were shot by repeating machine gun in a disarming activity.

Buffalo crawl field

1. Apache: Lived in Arizona, New Mexico, Texas, and parts of northern Mexico. Geronimo resistance fighter who died in US captivity.

1. Navajo -Windtalkers who were crucial in helping US communications in WW2. Resistance fighter Blackhorse.

Significant figures
Tecumseh – Shawnee/ Creek Wars
Osceola – Seminole
Sequoia – Cherokee
Sitting Bull/ Crazy Horse – Sioux
Geronimo – Apache
Black Horse – Navajo

COT:
Sitting Bull toured with Wild Bill Hickok who did Wild West tours stopped in NYC and did not understand how people would not help beggars on the street. He gave away all his money to beggars because he did not find his security in it. Think about where we find our security- are we really free? Or held to our shallow assumptions of security?

There were/are over 500 known nations in the US lands. This is a very small sample size and I encourage you to read/educate yourself further.