Category: Uncategorized

Date: 2026-07-08
AO: Ignite
Q: Goldfish ,
PAX: Goldfish, East Wing, Rim Fire, Ripcord, Ice Tea, Enron, Legacy, Butterfly FNGs: None
COUNT: 8
WARMUP: the usual

THE THANG:
The Marvelous Mile (in yards):
Line up on one end of the field and each carry is to the other side: 10x Overhead Press
100Y Farmers Carry
10x Coupon Squat
100Y Rifle Carry
10X Low Rows
100Y Farmers Carry
10X Coupon Swing
100Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete a mile (ish) and a total of 100 reps per exercise

MARY: Flutters x20 (IC), Toy soldiers x20 (IC), LBCs x20 (IC), and Shoulder Taps x20 (IC)

ANNOUNCEMENTS: 9/11 stair climb, Shenandoah burning man, come hang with East Wing on Sunday mornings at mother-ruck-ing

COT: YHC talked about a friend doing okay with a collapsed lung due to being in good shape, which is another good reminder to keep coming out in the gloom together and working hard like everybody did today.

Date: 2026-07-08
AO: The Driveway
Q: Prestige ,
PAX: Play-Doh, 2 percent, Prestige, Flux, Coxswain
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, MP, WMH, RVE, Down Dog, Dead Bug
THE THANG: 3 rounds: Swings, Squats, Presses, Merkins, Swings, Carry. 1 Round: Swing, Carry, Row, Press, Swing MARY: Copenhagen plank, plank, flutter kicks
ANNOUNCEMENTS:
COT: Ayers is closing, huge loss for the community. Feeling guilty over taking it for granted. Look for things in life you take for granted, appreciate them today.

Date: 2026-07-08
AO: Compound
Q: Slider ,
PAX: citrus, Concierge, Skidoos, Slider, OnlyFans, Drano, F3 Bean Counter – Coleman B., Gherkin, Obadiah, @GameStop FNGs: None
COUNT: 10
WARMUP:
– 20 Side straddle hops
– Cherry Pickers
– The Gauntlet (20s)
– Overhead Claps
– Seal Claps, Jolly Chimps (claps in front)
– Arm Circles (F)
– Arm Circles (B)
– Morocan Night Clubs
– Michael Phelps
– Downward Dog
– Move legs
– World’s Greatest Stretch
– Cobra Kai
– Child’s Pose

THE THANG: THE POLLINATOR
1. Have cones set up in large circle
2. Complete 20 of reps of each exercise
3. Mosey to the middle
4. Plank until all HIMs are there
5. Run back to previous cone and complete exercise & rep count again
6. Them move to the left and complete reps of new excercise then back to the middle 7. Repeat until cycle is complete
8. Exercises:
– Merkins
– LBCs
– Squats
– Flutter Kicks (2ct)
– Carolina Drydocks
– Big Boys
– Burpees
– Coupon Curls
1. OH Press
2. Pickle Pointers

MARY:
– 10-1 SSH Motivator
– Assorted Core Exercises

ANNOUNCEMENTS:

COT:
”It’s fun to do the impossible” – Walt Disney
– We all face challenges that may seem very difficult or even impossible, but know you have the strength to overcome those challenges. – It’s a very fun to beat what you thought you couldn’t do
– So don’t give up, dig in

Date: 2026-07-08
AO: Horizon
Q: Disco ,
PAX: Attache’, Sunshine, 3 mile, Kodiak, Disco, Woody
FNGs: 1 Woody
COUNT: 6
WARMUP: rockettes, Moroccan nite club, SSH, d dog, world greatest stretch, child’s pose, oyo
THE THANG: Pax paired up to complete the count, alternating between weight and aerobic choices: R1: 50 Blockees/18yd Run
R2: 150 Chest Press/18 yd Murder Bunny
R3: 200 Curls/midfield run
R4: 150 KB Swings/18yd Lunges
R5: 60 Coupon Squats (all together)
MARY: Each One Pick One: Fred mercury, penguin, j Lo, LNC, Flutters, sit-ups ANNOUNCEMENTS: Welcome FNG Woody!
COT: N/A

Date: 2026-07-08
AO: The Farm
Q: Trilogy ,
PAX: Short-Timer, Trilogy, Firehead, Trolley, Lumbergh, Squatter FNGs: None
COUNT: 6
WARMUP:
SSH
Arm Circles
Beet Pickers
WMH

THE THANG:
20/10 x6 Tabata
– Offset Merkin
– Coupon Squat
– Coupon Curls
– Mt Climber
– Coupon Overhead Press
– Lunge
– Coupon Bentover Row

MARY:
Windshield Wipers
Tempo LBCs
Plank for time

ANNOUNCEMENTS:
Squatter Friday, Short-Timer Saturday, Lumbergh Monday

COT:
Life changes require extra communication. Keep giving 80% in your 50/50 relationship.