Category: Uncategorized

Date: 2025-07-31
AO: thehighlands
Q: LTD
PAX: Hammer, Flat Tire, Malware, LTD, Jag
FNGs: None
COUNT: 5
WARMUP: Each Pax selects a warmup: side straddle hop, Don Quixote, root vegetable extractor, merkin, overheard press
THE THANG: Grab a rock and bring it to the corner of the soccer field. Execute 4-station circuit using the corners of the field. Perform each station until the whistle blows
Alternate stations from upper body to lower body, again using a potluck approach – Dips, The Prudential, Diamond Merkins, Pick up the Rock and Press Overhead, No Surrender, Protractor (X2), Jump Squat. . Movements between the circuits varied from sprint, to bear crawl, to skip, to jog backwards.
Mosey to the basketball court for a game of 3-on-2 Burpee basketball. Air ball equals five Navy SEAL Burpees and a turnover. Miss with contact, equals five regular Burpee’s and a turnover. Warning – Malware and Flat Tire both have game! MARY: Flutter kicks, LBC, Bicycles, Dying Cockroach, Plank
ANNOUNCEMENTS: please enter your emergency contact info into Slack, and/or wear it (e.g., wristband); 9/11 stair climb coming up
COT: today is national whistleblower day. We talked about when Jesus cleared the temple that had been converted into a marketplace. Be brave in speaking up about wrongdoing. Do it with a heart towards reconciliation, not condemnation.

Tags: thehighlands, Hammer, Flat Tire, Malware, LTD, Jag

Date: 2025-07-30
AO: thefarm
Q: Trilogy
PAX: Squatter, Firehead, Running Man
FNGs: None
COUNT: 4
WARMUP:
Arm Circles
Willy Mays Hayes
Imperial Walkers

THE THANG:
Progressively add exercises each set with a Movement + Mosey between sets. Exercises – 10 Reps:
1. SSH, IC
2. Merkin, OMD
3. Grady Corn, IC
4. Squats w/ Calf Raise, IC
5. Dirty Dog, IC
6. Mountain Climbers, IC
7. Bird Dog, IC
8. Glute Bridges, IC
9. Dips, IC

Movements:
1. Lunge Worm
2. Frankensteins
3. Lunge Walk
4. Crab

MARY:
LBCs
X-Factor

ANNOUNCEMENTS:
Moonshine Q for Friday
Need Q for Ruck on Saturday

COT:
I have been Q a few times now and I think I’m doing better but I still struggle some. Just wanting to make sure I don’t suck, at least.

Tags: thefarm, Squatter, Firehead, Running Man

Date: 2025-07-30
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Promoter, Tiger Lilly
FNGs: None
COUNT: 4
WARMUP:
25 SSH IC
15 IW IC
10 merkin IC
Down dog stretch
Cobra Kai
Greatest stretch ever
WMH

THE THANG:
Bottom of the hill. Pax 1 does 3 blockies then farmer carriers two coupons other hill. All other pax run up the hill then attempt to complete (together in SC) the following exercises before pax 1 arrives. If successful, begin mosey (pax 1 leaves blocks behind). If unsuccessful, 3 burpees then mosey. Mosey ends back at start point. Pax 1 takes blocks back down the hill. Next pax assumes blockie/FC.

25 SC merkins
20 SC squats
30 SC shoulder taps
20 SC IW squats

MARY:
20 LBC IC
20 Peter Parker’s SC
15 LBC IC
15 Peter Parker’s SC
10 LBC IC
10 Peter Parker’s SC

ANNOUNCEMENTS:
None

COT:
If your M is pissed off and/or generally annoyed but you (as far as you know) didn’t have anything to do with it, just shut your mouth and roll with the tide.

Tags: potomac-rising, Baguette, Promoter, Tiger Lilly

Date: 2025-07-30
AO: thepatriot
Q: Shake ‘n’ Bake
PAX: Flipper, Wedding Singer, Deliverance, Fiddler, Lazlo, Rim Fire, Ice Tea, Short Rib, Atlas, Piano Man FNGs: None
COUNT: 11
WARMUP: SSH, LBAC,IMP Walk,HB, Don Quixote, Cherry Picker, WMH, DD, WGS, CK THE THANG:
– Mosey to Rock
– Bear Crawl, Lunge Walk
– Mosey to Amphitheater – Two Rounds
– 20 Dips
– 20 Derkins
– 20 Step-up
– Mosey to circle at the bottom of the hill for Dora – 1 Partner runs Fiddler Hill, the other does the exercise, rotate until done. – 100 Merkins
– 200 LBC
– 300 Squats
– Mosey to Top of Hill (backwards)
– 50 Calf Raises
– Mosey to Trash Bins
– 50 Calf Raises
– Mosey to Basketball Court
– Ring of Fire w/Bear Crawls
– Shoulder Taps
– Mountain Climbers
– Mosey back to field

MARY: Some flutter kicks
ANNOUNCEMENTS: Check the posts on the channels for details on the Cameroon trip organized by Atlas. Consider donating if you are able. Keep those on the West coast in you thoughts today – they may be impacted by a Tsunami this morning. Check the Announcement channel for more.
COT: Trying to get back in the Q routine and back to doing hard stuff. As many know, I hate running and bear crawls. We did both today. Challenge yourself and do hard stuff! P.s, Maguire hill has been renamed to Fiddler hill since Maguire didn’t post!

Tags: thepatriot, Flipper, Wedding Singer, Deliverance, Fiddler, Lazlo, Rim Fire, Ice Tea, Short Rib, Atlas, Piano Man

Date: 2025-07-30
AO: ignite
Q: Legacy
PAX: Kodak, CableGuy, Popeye, Goldfish, meister
FNGs: None
COUNT: 6

WARMUP: the usual
THE THANG: LBT IYKYK running and reps
MARY: LBC (40), Flutters (30)
ANNOUNCEMENTS: check channels 911, Cameroon
COT: Fitz-Hume and meister leaving are big losses; an advantage of F3 is we can try to fill the hole while being ourselves You don’t need to be someone you are not here — but you gotta push yourself because —as Fitz-Hume put it quite correctły — nobody is going to beg you

Tags: ignite, Kodak, CableGuy, Popeye, Goldfish, meister