Category: Uncategorized

Date: 2025-07-25
AO: thefarm
Q: Squatter
PAX: Trilogy, Firehead, Moonshine, Running Man
FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Beet Pickers
– Imperial Walkers

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers

Mosey
MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC
– XFactors
ANNOUNCEMENTS:
9-11 Stairclimb approaching
Ruck tomorrow 7AM – Trilogy Q
Monday Q – Firehead

COT:
Shared my appreciation for proper planning and taking time to clear my head to avoid a state where I am reacting to everything.

Tags: thefarm, Trilogy, Firehead, Moonshine, Running Man

Date: 2025-07-25
AO: terrapin-station
Q: Booking
PAX: meister, 2 percent, Robo, Legacy, CableGuy, Ice Tea, Enron, Goldfish, Bone, Breach FNGs: None
COUNT: 11
WARMUP: SSH, IW, HB, LBAC, MP, RVE, WM, DD, KK, WGS
THE THANG: 3 exercises, 20 reps, 6 rounds with running in between as follows:

20 CH Squats
20 Big Bois
20 Merkins

20 Calf Raises
20 Mountain Climbers
20 Merkins

20 SSH
20 Flutter Kicks
20 Hand Release Merkins

20 Plank Jacks
20 WWI
20 Merkins

20 Imperial Walkers
20 Shoulder Taps
20 Burpees

20 Never Surrenders
20 Freddy Mercuries
20 Merkins

Ring of Fire- PAX bear crawls while rest of team does following for 2 rounds: Shoulder Taps
Mountain Climbers
Calf Raises
Squats

MARY: Toy Soldiers, Dirty Dogs, Donkey Kicks
ANNOUNCEMENTS: 9-11 Stair Climb, many new AO’s in past few months- check out Slack
COT: As we dropped of our youngest at overnight camp I saw the camp moto was “Build Friendships, Develop Character, Create Memories”- this resonated with me as a similar moto for us fathers, leaders and PAX at F3.

Tags: terrapin-station, meister, 2 percent, Robo, Legacy, CableGuy, Ice Tea, Enron, Goldfish, Bone, Breach

Date: 2025-07-25
AO: theaerie
Q: Lonestar
PAX: Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies
10 sets
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Trifecta

Date: 2025-07-25
AO: thepatriot
Q: SAAS
PAX: Flipper, Smokey, citrus, Maguire, Shake ‘n’ Bake, DoorDash, Deepak Bellani (Sloop), Deliverance, Fiddler, Hops, Rim Fire, Jag, Lazlo, Overthrow FNGs: None
COUNT: 15
WARMUP: Ususal

THE THANG:
– Haze the incoming freshmen: Pair up, one partner does a wall sit while the other does 20 T-merkins. Repeato 4 times
– Cruise around town: Mosey around the track, stopping every 200 yards for 10 burpees, 10 squats, 10 bonnie blairs. Repeato 3 times
– Bash in a few mailboxes: Sprint 100 yards, bash a mailbox (burpee) every 10 yards. Hold plank in endzone until the coast is clear
– Hit the keg party: 11s up and down the stadium stairs, keg (coupon) curls at bottom, keg press at top

MARY:
– Joint chiefs of staff: circle up at 50 yard line, OYO ab exercises to Black Sabbath’s “Paranoid” for 2m47s

ANNOUNCEMENTS: Ruck-n-float, 9/11 stair climb

COT: “The older you get, the more rules they’re gonna try to get you to follow. You just gotta keep livin’ man — L-I-V-I-N.” — Matthew McConaughey’s character “Wooderson”

Tags: thepatriot, Flipper, Smokey, citrus, Maguire, Shake ‘n’ Bake, DoorDash, Deepak Bellani (Sloop), Deliverance, Fiddler, Hops, Rim Fire, Jag, Lazlo, Overthrow

Date: 2025-07-24
AO: olympus
Q: Crop Duster
PAX: Peanuts, Norm, Toolbox, Obadiah, Rambler, NOAA, Nano, Doodles FNGs: None
COUNT: 9
WARMUP: we did
THE THANG: rounds of 1,2,4,8,16 and 20 blocky, OHP, kbs, curl, squat, merkin, bench press, ww3 MARY: motivator/leg kicks
ANNOUNCEMENTS:
COT: Find the joy in every day, we all shared our moments of joy

Tags: olympus, Peanuts, Norm, Toolbox, Obadiah, Rambler, NOAA, Nano, Doodles