Category: Uncategorized

Date: 2025-07-26
AO: olympus
Q: Popeyes
PAX: Rambler, Hightower, Obadiah, Peanuts, Pop Fly, Flea, Doodles, Gandalf FNGs: None
COUNT: 9
WARMUP:
Run 1 lap
Frankensteins
Quad stretch
Knee hugs
Super Mario’s
High Knees
Butt Kickers
Down dog
Worlds greatest stretch
3 point head stand

THE THANG:
Pair up for BOMBS but we modified to an all together workout 50 burpees- run 1 lap
100 overhead claps – Run 1 lap
50 Merkins – run 1 lap
100ish Big boy situps – run 1 lap
50 SSH in cadence – run 1 lap

Ultimate

MARY: Included in Ultimate
ANNOUNCEMENTS:
1. Ruck and Float
2. Ramblers Appalachian Trail
3. Cameroon trip (prayers and donate)
COT:
YHC wants to give advice to his wife and daughters. He learned that people don’t care what you know until they know that you care. Listening and being empathetic is the first step. YHC will try to be more quick to listen, slow to speak and slow to become angry.

Tags: olympus, Rambler, Hightower, Obadiah, Peanuts, Pop Fly, Flea, Doodles, Gandalf

Date: 2025-07-26
AO: thesandlot
Q: Hobbyhorse
PAX: Summit, Klinger, 2 percent, Defiance, Deliverance, Napalm (Brandon Frazee), Sloth, Forceps, Legacy, Roadhouse, Corner Kick, Double Stack FNGs: 1 Double Stack
COUNT: 13
WARMUP: warm up
THE THANG: jog about 3 miles with stops every few minutes for merkin, ww2, and seal claps. MARY: American hammer
ANNOUNCEMENTS: channels
COT: 85 minus a person’s age is an estimate of years left. Think of a friend or family you see infrequently. That cadence, divided by years left, is how many times you will ever see that person again. If you want to change that, start changing your cadence.

Tags: thesandlot, Summit, Klinger, 2 percent, Defiance, Deliverance, Napalm (Brandon Frazee), Sloth, Forceps, Legacy, Roadhouse, Corner Kick, Double Stack

Date: 2025-07-25
AO: horizon-ao
Q: sticks
PAX: Kodiak, Hobbyhorse, Poe, vplaxico, Attache’, Disco, Tea Party, 12point FNGs: None
COUNT: 9
WARMUP: Stretching, SSH, CP, DDog, WGS
THE THANG:
Al Carmichael
1 Merkins
2 Squats
3 Mountain Climbers
4 Lunges
5 Burpees
6 Big boy sit-ups

Netless Volleyball – Play games to 7, have to keep it above the chest. Good time had by all MARY: Ran out of time
ANNOUNCEMENTS: Great day
COT: Moments of silence

Tags: horizon-ao, Kodiak, Hobbyhorse, Poe, vplaxico, Attache’, Disco, Tea Party, 12point

Date: 2025-07-25
AO: sparta
Q: Pop Fly , Norm, Doodles
PAX: Atlas, Obadiah, Dunder, Rambler, NOAA, Peanuts
FNGs: None
COUNT: 9
WARMUP: Yes
THE THANG:
Part 1 – TG10
Part 2 – Norm took over
Part 3 – Doodles took over
MARY: Full round with all 9 pax offering an exercise
ANNOUNCEMENTS: Ruck n’ Float
COT: Having enough is enough

Tags: sparta, Atlas, Obadiah, Dunder, Rambler, NOAA, Peanuts

Date: 2025-07-25
AO: atlantis
Q: Hammer
PAX: Clerk, Hammerhead
FNGs: None
COUNT: 3
WARMUP: Moroccan night club, little arm circles, I/Y/T, face pulls, IWs, Hilbillies, Willie Mays Hayes, Down Dog-> calf stretch -> elbow drop -> WGS Mosey to Garfield Park.

THE THANG: 3-ish rounds.
10 pullups (assisted or solo)
10 Matrix Squats
10 Nordic curls (using the lowest bar to brace)
20 calf raises
20 heels to heaven (leg lift with a pulse at the top)

MARY: Flutter kicks, penguin taps, plank, freddie mercury,

ANNOUNCEMENTS: Ruck and Float tomorrow. 9/11 stair climb (on a thursday!) upcoming. Regional is asking us to put In Case of Emergency information in our slack profiles.

COT: Even when things are bleak, keep putting one foot in front of the other, Keep your chin up to see and take advantage of opportunities that are offered.

Tags: atlantis, Clerk, Hammerhead