Category: Uncategorized

Date: 2025-07-29
AO: thegeneral
Q: Gherkin
PAX: Summit, SAAS, citrus, Lazlo, Traveler, Pepco, Popeye, Tariff, Flat Tire, Legacy, Butterfly, Malware FNGs: None
COUNT: 13
WARM UP
SSH, Imperial Walkers, arm circles, WMH, Down Dog, WGS, Cobra Kai

THE THANG
AMRAP – 4 sets of 3 exercises
45 seconds work & 15 seconds rest
45 second rest in between sets
1 Mucho Leggos
2 Calf Raises
3 Bobby Hurleys

Jump & Burp -100 burpees total
• Start the goal line, broad jumps to the 5 and do 1 burpee. • Repeat, adding 1 burpee every 5 yards (so you will do 10 burpees at the 50). • Turn around and ladder back down to 1 burpee.

Motivators from 8

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
• 9/11 Stairclimb & Overnight Ruck the night before
• Announcement Channel
• Prayers for the HIMs going to Cameroon on August 6 (next Wednesday).

COT
Last weekend was Mick Jagger’s birthday. At 82, he still leads the Rolling Stones and performs concerts regularly. His shows are 2 to 3 hours and he works hard during his shows. How is he doing so much at 82? He works out 5 to 6 days a week for 2 to 3 hours per day. His routine consists of strength training, cardio (including dance workouts), running and sprints, yoga, pilates and meditation. It’s paid off – he’s 82 years old, has 8 kids (with 5 women, so perhaps not an ideal relationship role model), 7 grandchildren and 3 great-grandchildren. So if a former drug user, heavy drinker and smoker can still be working out at 82, we’ve got no excuses to not get after it and keep fit – for our family and friends as well as ourselves.

Tags: thegeneral, Summit, SAAS, citrus, Lazlo, Traveler, Pepco, Popeye, Tariff, Flat Tire, Legacy, Butterfly, Malware

Date: 2025-07-28
AO: acropolis
Q: Crop Duster
PAX: Norm, Hightower, Peanuts, Obadiah, NOAA, Rambler, Atlas, Sunny FNGs: None
COUNT: 9
WARMUP:The weather made us arrive warm – but we warmed up more
THE THANG: Each pax took turns tossing my phone – we lunge walked to it and did the corresponding yardline # exercise. Sometimes it was the squat , other times it was a made up exercise by the q. One time we stopped at the benches and did some dips. When we got to the goal line we did a few burpees. Then we did a Ricky Bobby, did some more dips , derkins, incline merkins and calf raises. Finally we did one more lap of Ricky Bobby with a burpee before taking the lead MARY: everyone did a 20 count excercise
ANNOUNCEMENTS:
COT: life throws you a curveball….. wait on it and nail it!

Tags: acropolis, Norm, Hightower, Peanuts, Obadiah, NOAA, Rambler, Atlas, Sunny

Date: 2025-07-28
AO: thepatriot
Q: My Space
PAX: Lazlo, Piano Man, Rim Fire, Smokey, Wedding Singer, Memento, My Space, CableGuy, Prestige, Boardwalk, Hops, Deliverance FNGs: None
COUNT: 12
WARMUP: the usual and then Thunderstruck burpees
THE THANG: The pax play the old memory game “when I go on a trip.” Line up on the goal line with your coupon. First guy calls their name and exercise, the pax perform the exercise. 2nd man calls a new exercise and the exercise before him. The pax perform both exercises. 3rd calls his exercise and two before him. The pax do all three exercises. This progressively builds.

The exercises were as follows:
My Space – 10 yd Bear Crawl
Wedding Singer – 5 curls
Lazlo — 10 overhead press
Boardwalk — 25 yd rifle carry and back
Rim Fire — 5 WW3s
Smokey — 10 Mercans
Memento/Piano Man — 50 yard Run and back
Prestige — blanking
Cable Guy – 10 mountain climbers (in cadence)
Deliverance – 5 low rows

(I am missing something)

We finished with 15 blockees

MARY: donkey kicks, dirty dogs, LBC
ANNOUNCEMENTS: 9/11 on 9/11. Lots of opportunities to lead in coming weeks. Great time to do it as numbers are low and easy to debut with smaller numbers.
COT: get out and do something everyday. Scale if necessary but get out and do something. You won’t regret it.

Tags: thepatriot, Lazlo, Piano Man, Rim Fire, Smokey, Wedding Singer, Memento, My Space, CableGuy, Prestige, Boardwalk, Hops, Deliverance

Date: 2025-07-28
AO: terrapin-station
Q: Summit
PAX: Groundhog, Ice Tea, 2 percent
FNGs: None
COUNT: 4
WARMUP: IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG:
– Mosey to the turf playground
– Tabata Set 1 (20 secs work, 10 secs work X 8 sets)
– Alternate bench step ups & elevated plank shoulder taps
– AMRAP 1-10 mins
– 10 HRMs
– 10 dips
– 10 jump squats
– 10 WW1’s
– 1 lap around playground
– Tabata Set 2 (20 secs work, 10 secs work X 8 sets)
– Durkins on bench & plank jacks
– AMRAP 2-5 mins
– 5 burpees
– 10 mucho legos (2 is 1)
– 10 mountain climbers (2 is 1)
– 1 lap around playground
– Active Recovery Tabata 3 (20 secs work, 10 secs rest X 8 sets) – Chair pose & downward dog to cobra pose
– Return mosey to parking lot

MARY: IC: LBCs, flutter kick, American Hammers

ANNOUNCEMENTS: Sept 11 climb, Cameroon trip (please check with Atlas or Nano about ways to donate), Old Rag Hike and Burning Man Festival -Oct 25

COT: YHC shared story of change of career at age 48 to reorient life towards passion and balance.

Billy Joel playlist (serendipity….NY/NJ PAX this morning) inspired by recent HBO documentary. He wrote “My Life” as a resistance song as his father wanted him to become a classical pianist.

Take a moment to intentionally assess the following questions: (1) What am I good at? (2) What does the world need (and would pay you for?) and (3) What do I love to do? Work towards the sweet spot where they all intersect and don’t minimize the third question.

Tags: terrapin-station, Groundhog, Ice Tea, 2 percent

Date: 2025-07-28
AO: horizon-ao
Q: Disco
PAX: Purple Rain, vplaxico
FNGs: None
COUNT: 3
WARMUP: A Vigoda, LBACs, WMH, CP, SSH, DDog, up Dog, Childs pose, OYO THE THANG: DORA style:
100 Curls/Run to midfield and back
100 Rows/Yves Poll
100 overhead press/Karaoke
100 Big Boy Block Sit-ups/Bear Crawl 18
100 American Hammers/BC18
50. Block Leg Raises/BC18
100 Goblet Squats/Lunge Walk 18
50 Stepups/LW18

MARY: Penguins, Box Cutters, F Mercurys
ANNOUNCEMENTS: None
COT: None

Tags: horizon-ao, Purple Rain, vplaxico