Category: Uncategorized

Date: 2025-08-11
AO: thepatriot
Q: Lazlo
PAX: Big Short, Bob the Builder, Prestige, Maguire, citrus, CableGuy, DoorDash, Boardwalk, Wedding Singer, Mess(y) FNGs: None
COUNT: 11
No burpees. No coupon swings. No bear crawl. No murder bunnies. No blockees. No coupon squats.

These were the rules and restrictions on our beatdown today. But somehow had to find a way to add spice. So we did a lot of something that YHC generally hates: running.

WARMUP: SSH, imperial walkers, hillbillies, cherry twists, willie mays hayes, michael phelps, tempo squats, tempo merkins, down dog

THE THANG:
run 100 yds at 50%, reverse run 100 yds at 50%
run 100 yds at 70%, reverse run 100 yds at 70%
run 100 yds at 83%, reverse run 100 yds at 83%
run 100 yds at 100%, reverse run 100 yds at 100%
run 100 yds at 100%, reverse run 100 yds at 100%
run 100 yds at 100%, reverse run 100 yds at 100%
side shuffle suicide (10 yds, 20 yds, 30 yds)
carioca suicide (10 yds, 20 yds, 30 yds)
sprint/rev run suicide (10 yds, 20 yds, 30 yds)

Break: block work. Find a partner. Race them. PAX 1 does 50 OH press, PAX 2 does 50 single-arm rows (25 each arm). Flapjack. Repeat to 40.
Repeat to 20.

Back to running. Split into 3 teams. One PAX broad jumps and lays down. Then next PAX runs to them and does the same, and so on. Each PAX has to return to the original goal line between jumps. Race to the other goal line. Team 3 with a great come-from-behind win.

MARY: flutter kicks, freddie mercuries, tempo dirty dog, tempo mule kick, back and hip stretch

ANNOUNCEMENTS: 9/11 stair climb

COT: The Q has had a lot of chances lately to realize how lucky he is because things were missing. Kids at camp and wife away was awesome, but only for a day or two. A stint on the IR and missing F3 for just a little while was brutal. I also quit my job Friday (last day is this coming Friday). The upcoming time off sounds great, but the over-under on going stir crazy and wanting something to do is about 72 hours. We’ll keep you posted.

Tags: thepatriot, Big Short, Bob the Builder, Prestige, Maguire, citrus, CableGuy, DoorDash, Boardwalk, Wedding Singer, Mess(y)

Date: 2025-08-11
AO: thefarm
Q: Trilogy
PAX: Infinity, Firehead, Trolley, Chile, Running Man
FNGs: None
COUNT: 6
WARMUP:
SSH
Imperial Walker
Willy Mays Hayes
Beet Picker

THE THANG:
repeat the following with the listed Merkins and Movements

Merkin, from the list
Dip
Bench Crunch
Movement (from the list) to Center of Field + a little Mosey Dirty Dog
Squat w/ and w/o Calf Raise
Bird Dog
Grady Corn
Mosey back to the Bench

The Merkins:
Diamond
Wide
Peter Parker
Decline
Incline
Knee (as in, on your knees)

Movements:
Lunge Worm
Bear Crawl
Lunge Walk
Frankensteins

MARY:
Rosalitas
Boxcutters
American Hammers
Freddie Mercurys

ANNOUNCEMENTS:
We need a Q for Wednesday. Please sign up on QSignups.
Friday’s Q is Running Man (IIRC).

COT:
It has only been a few months but I can see myself improving. I am amazed I am still able to drag myself out of bed and have stuck with it – even just this short amount of time.

Tags: thefarm, Infinity, Firehead, Trolley, Chile, Running Man

Date: 2025-08-10
AO: tg10
Q: Gherkin
PAX: Lazlo, Hobbyhorse, Rim Fire, FIFA (F3 The Capital)
FNGs: None
COUNT: 5
WARMUP: for sept 11
THE THANG: setting a good pace and then upping it. And then there was FIFA (F3 The Capital), who just set a crazy pace and then made it insane. MARY:
ANNOUNCEMENTS: Sept 11 stairclimb and overnight rucks are right around the corner.
COT: A lot of life is setting the right pace. If you don’t push yourself a bit, you may not get to where you want to go, but if you start off too hot, you’ll burn out. Unless you’re FIFA (F3 The Capital).

Tags: tg10, Lazlo, Hobbyhorse, Rim Fire, FIFA (F3 The Capital)

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