Category: Uncategorized

Date: 2026-09-26
AO: The Sandlot
Q: Fitz-Hume ,
PAX: Daaa Auditor, Kodak, Hobbyhorse, Pepco, Tariff, citrus, Fish Fry, Rim Fire, MixTape, The Tulip, Fitz-Hume, ziggy stardust, Open house FNGs: None
COUNT: 13
WARMUP: standard
THE THANG: We did 100 hand release Merkins while partner planked, 200 mountain climbers while partner al gored, 300 LBCs while partner side planked, and 200 air squats while partner al gored. Some other stuff too. MARY: flutter kicks, Freddy mercuries
ANNOUNCEMENTS: old rag hike, the grunt
COT: don’t take this for granted because it doesn’t exist everywhere.

Date: 2026-09-26
AO: Downrange
Q: Skoat ,
PAX: Hobbyhorse, Skoat, DrugBoat, Fr David
FNGs: None
COUNT: 4
WARMUP: stretch
THE THANG: upper lower core circuits with run between station MARY: round robin
ANNOUNCEMENTS:
COT: prayers and intentions offered

Date: 2026-09-25
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Landscape, Play-Doh, citrus
FNGs: None
COUNT: 4
WARMUP:

– IW, HB, WMH
– Heel Walks: 1 set x 20 yards
– Toe Walks: 1 set x 20 yards

THE THANG:

– Ankle Circles: 1 set x 5 reps L/R
– Prying Goblet Squat: 1 set x 3 reps
– 90/90 Hip Switches: 1 set x 12 total switches
– Adductor Rock Backs: 1 set x 5 reps L/R
– Half-Kneeling Hip Flexor Rocks: 1 set x 5 reps L/R
– World’s Greatest Stretch (WGS): 1 set x 5-second hold L/R
– Dead Bug: 1 set x 12 reps L/R
– Scapular Push-Ups: 1 set x 12 reps
– Turkish Get-Ups (TGUs): 2 sets x 2 reps L/R (Standard) or 1 set x 5 reps L/R (Proficient) – Static Copenhagen Planks: 2 sets x 30-second hold L/R
– Contralateral Bulgarian Split Squat: 2 sets x 8–10 reps L/R – Contralateral Single-Leg RDL: 2 sets x 8–10 reps L/R
– Single Leg Long-Lever Hamstring ISO: 2 sets x 30–45 second hold L/R – Half-Kneeling Bottoms-Up KB Press: 2 sets x 5 reps L/R
– Bent Over Row: 2 sets x 10 reps L/R

MARY:

– Suitcase Carry: 2 sets x 20 yards L/R (or Suitcase Step-Up: 2 sets x 8–10 reps L/R)

ANNOUNCEMENTS:

ironpax

Old Rag Hike Coming Up

COT:

YHC reflected on importance of those quiet, relaxed, unstructured times with 2.0s. Conversations open up in ways they rarely do during the harried press of the daily grind.

Date: 2026-09-25
AO: Terrapin Station
Q: Flipper ,
PAX: Strange Brew, Ice Tea, Enron, Ripcord, Sloop, Breach, Tariff, Flipper FNGs: None
COUNT: 8
WARMUP: SSH, WM, HB, RVE, WMH, DD, WGS

THE THANG: mosey to front of O’Connell with a stop for squats and merkins. Then do 2 rounds on steps of: dips, step ups, and durkins.

Then 2 rounds of balls to the wall and wall sits while half of pax ran.

Mosey back to parking lot with a stop for squats and merkins.

4 rounds: each round consisted of: running to the lower playground for 5 pull ups while partner pax completed: rifle carries, curls, squats, flutter kicks, over head presses

MARY: LBCs, American hammers, toy soldiers

ANNOUNCEMENTS: check out the grunt channel and upcoming dark mountain hike with Summit.

COT: I explained my interaction with one of our son’s middle school teachers, and how impressive of a person the teacher is. It helped to reinforce the need to keep things in perspective and strive to do better after hearing more about his life and how he continues to do such an amazing job as a middle school teacher.

Date: 2026-09-25
AO: Horizon
Q: Bo ,
PAX: Skoat, Hobbyhorse, Bo, Woody, DrugBoat, 3 mile, Attache’, Kodiak, vplaxico, Can’t remember the name of the 10th guy, and he’s cut off in the picture. my apologies FNGs: None
COUNT: 10
WARMUP:
SSH, ImpWalkers, TIE-Fer, RVE, WMHayes, Down Dog, runner hip stretch, leg up elbow down>WGS. Child pose. fellowship lap ending at Discovery entrance stairs

THE THANG:
Part I
-1s stairs 2x
-2s Merkins, Squats,Lunges, Merkins,
-Jog to coupons
Part II
-1s – Backpedals, 75%, karaoke, side step hurdle, burpee sprint, high knees, touchdown run for style. -2s – Coupons, military press, MB jump squats, MB Slams, jump rope -Fellowship lap cool down

MARY: U-Pick clockwise – LBCs, box cutters, penguins, Freddie mercury, JLo, Stationary Bear Crawl, and others

ANNOUNCEMENTS: Check various Slack channels!

COT: “It’s a trap!” – Admiral Ackbar
How common is it to overthink, overreact, be defensive, be apathetic, etc. at home, at work, or in your head?

Before taking the bait (so to speak), just pause 15 sec, 30 min, or even sleep on it? This helps take the edge off for a better response or better productivity. Don’t leave it, but don’t rush it either.