Category: Uncategorized

Date: 2026-09-25
AO: Rec League
Q: Baguette ,
PAX: Baguette, Cookies, FIFA (F3 The Capital), 120, The Situation, Townie FNGs:
COUNT: 6

WARMUP:
SSH IC x 25
Hillbilly IC x 20
Mountain Climbers IC x 20
Achilles stretch each side 10s
GSITW each side 10s
Mosey

THE THANG:
Modified Murph with sprints – 10 rounds
IBC IC x 10
Murkans x 20
Squats x 30

MARY:
IBC IC x 25
Freddy Mercury IC x 25
Penguins IC x 25
Little Mermaids IC x 20
Dying Cockroach IC x 25
Plankorama

ANNOUNCEMENTS:
COT:

Date: 2026-09-25
AO: The Patriot
Q: Big Short ,
PAX: Bob the Builder, Boardwalk, Fitz-Hume, Prestige, Cheesesteak, Waterboy, Primanti, Fiddler, Jag, Goldfish, Rim Fire, Big Short, Jones, Smokey, Disco, CableGuy, Hops, 2 percent, Trademark, Deliverance, Booking FNGs: None
COUNT: 21
WARMUP: Normal routine.

THE THANG: PAX start at the goal line with 5 Blockees. Then Rifle Carry to the 25 yard line for 10 We Are Mot Worthies and Farmer’s Carry back to the goal line. Continue same pattern of 5 Blockees at the goal line, Rifle Carry to 25 yard line and Farmer’s Carry Back, while successively performing these moves at the 25 yard line: – 15 Coupon Squats
– 20 Overhead Triceps Extensions
– 25 Coupon Swings
– 30 Curls

That is one round.

Repeat the above for 45 minutes.

MARY: N/A

ANNOUNCEMENTS: See announcements channel.

Date: 2026-09-25
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Infinity, Squatter
FNGs: None
COUNT: 3
WARMUP:
SSH
Imperial Walkers
Arm Circles
Michael Phelps
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
1 to 10 to 1 reps at the Four Corners with Mosey between
Merkins
Squats
SSH
Big Boy Situps

Didn’t make it back down to 1 – needed some Mary time
MARY:
Flutter Kicks
Dirty Dogs
Rosalitas
Pointer Dogs
Dips
Tempo LBCs
ANNOUNCEMENTS:
Road Cleanup Saturday Oct 3, 7:30 AM
Bring your M and 2.0s

Need a Q for Monday
COT:
Need to stay on top of the maintenance tasks even though they aren’t glamorous or bring praise (good job rotating those tires) – but they keep life running smoothly.

Date: 2026-09-25
AO: The Aerie
Q: Lonestar ,
PAX: Trifecta, Lonestar
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
2 squats
2 thrusters
2 shoulder press
2 curls
2 bent over rows
2 merkins
Rest 1 minute
4 squats
4 thrusters
4 shoulder press
4 curls
4 bent over rows
4 merkins
Rest 1:30
6 reps mm
8 reps
MARY:
ANNOUNCEMENTS:
COT: don’t quit

Date: 2026-09-24
AO: Olympus
Q: Atlas ,
PAX: Peanuts, Dr Suess, Ashe, Atlas, Toolbox
FNGs: None
COUNT: 6
WARMUP:
SSH; Arms movements; cherry picker; squats;

THE THANG:
Workout starts with 5 manmakers in the middle (cone 1)Rifle carry to 25 yards 10 We’re Not Worthy exercises and farmer carry back to goal line 5 manmakers rifle carry to 25 yards
15 goblet squats and farmer carry back to goal line

5 manmakers and rifle carry to 25 yards
20 overhead tricep extensions and farmer carry back to goal line

5 manmakers and rifle carry to 25 yards
and perform 25 KB swings and farmer carry back to goal line
5 manmakers and rifle carry to 25 yards
30 curls and farmer carry back to center
– Rinse and repeat for 45 minutes

MARY: None
ANNOUNCEMENTS:
Book club
Road clean up
The grunt

COT: Be flexible and adapt to various situations