Category: Uncategorized

Date: 2025-08-06
AO: thefarm
Q: Running Man
PAX: Firehead, Chile, Trilogy, Squatter, Lumbergh
FNGs: None
COUNT: 6
WARMUP:
Willy Mayes Hays
Beet pickers
SSH
Don Quixote
Arm circles
Mosey around the soccer fields

THE THANG:
Tabata
No surrenders
Commandos
Squats
Grady corns
LBCs
Plank jacks
Reverse lunges
Burpees

MARY: none today

ANNOUNCEMENTS:
Firehead has the q Friday
Lumbergh has the q Saturday

COT:
I receive emails from missionaries for our church. One missionary (in Ecuador) wrote me this week:
I was reflecting this week on growth and change. How much I’ve grown since I’ve been here is incredible. Changed too. I realized anything I want to change or how I want to grow is up to me. I have to put in the work. But it’s been very rewarding. And I know the Savior helps us in this process.

Tags: thefarm, Firehead, Chile, Trilogy, Squatter, Lumbergh

Date: 2025-08-06
AO: thepatriot
Q: Short Rib
PAX: Deliverance, Coconuts, Ice Tea, Fiddler, Lazlo, Bob the Builder, Piano Man, Memento, Shake ‘n’ Bake, LaForge, CableGuy, None FNGs: 1 None
COUNT: 12
WARMUP: ssh, windmills, cherry picker, Michael Phelps, Willie Mays Hayes, arm circles, burpees, fellowship lap THE THANG: Dora
– 100 burpees
– 200 air squats
– 300 big boy sit ups
partner runs to the goal line and back
AMRAP
-10 merkins
-15 air squats
-20 mountain climbers
Every 2 minutes run to the 50 yard line and back. 4 rounds completed

MARY: lbc, toe tapsANNOUNCEMENTS: 9-11 stair climb
COT: kids grow up in an instant. daughter got her drivers license 4 months ago and we’re empty nesters. Focus on spending time together (whatever that might be like playing put-put, planned dinners or something memorable). Time is short, Savor it.

Tags: thepatriot, Deliverance, Coconuts, Ice Tea, Fiddler, Lazlo, Bob the Builder, Piano Man, Memento, Shake ‘n’ Bake, LaForge, CableGuy, None

Date: 2025-08-06
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette
FNGs: None
COUNT: 2
WARMUP:
SSH
Swinging Billie’s
Imperial Walkers
Stretch what you need

THE THANG:
16 curls, other pax 10 merkins and hold plank
Switch and repeat
16 curls, other pax 10 squats and hold al gore
Switch and repeat
16 curls, other pax low plank

16 coupon squats, other pax 10 merkins and hold plank
Switch and repeat
16 coupon squats, other pax 10 squats and hold al gore
Switch and repeat
16 coupon squats, other pax low plank

16 skull crushers, other pax 10 merkins and hold plank
Switch and repeat
16 skull crushers, other pax 10 squats and hold al gore
Switch and repeat
16 skull crushers, other pax low plank

16 around the world, other pax 10 merkins and hold plank
Switch and repeat
16 around the world, other pax 10 squats and hold al gore
Switch and repeat
16 around the world, other pax low plank

Weekly TG10 challenge:
1st min as many coupon hops (two toe touch) as you want
Next 9 min, must hit that same number or higher each minute
If you go higher you must hit that number each subsequent minute

MARY:
No time!

ANNOUNCEMENTS:
No time!

COT:
No time!

Tags: potomac-rising, Baguette

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