Category: Uncategorized

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

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