Category: Uncategorized

Date: 2025-07-16
AO: horizon-ao
Q: Magoo
PAX: Disco, Kodiak, SPINAL TAP, Purple Rain
FNGs: None
COUNT: 5
WARMUP: Abe Vigoda, WMH, Caterpiller Merkins, assorted stretches
THE THANG: 2-mile neighborhood tour of playgrounds. Tower climb, log jump, bee sting dash, swing push, children’s slide, obstacle course, pull-ups, and incline sit-ups. MARY: quick stretch.
EXTRA CREDIT: Post work-out key fob search won by Kodiak at Chestnut Hills Playground. ANNOUNCEMENTS: The usual.
COT: Cultivate sponteneity and childlike joy.
And try to keep your fob in your shorts!

Tags: horizon-ao, Disco, Kodiak, SPINAL TAP, Purple Rain

Date: 2025-07-16
AO: compound
Q: Hightower
PAX: 3 mile, Big Bird, Popeyes, Ashe, Peanuts, Poe, Skidoos
FNGs: None
COUNT: 8
WARMUP:
SSH then lots of stretching, followed by fellowship jog up to basketball court.

THE THANG:
Full court 2-man dribble layup
Full court 2-man dribble jump shot

Then split into 2 teams for full court.

Halftime:
Flutter kicks
LBC’s

Continue into 2nd half

MARY:
Flutter kicks and LBCs

ANNOUNCEMENTS:
Ruck & Float
Rambler Hike
Cameroon Stem travel group, prayers & donations
Sept 11 Stair Climb

COT:
Moment of Silence, quite your thoughts, deep breaths, reset your brain for the day ahead

Tags: compound, 3 mile, Big Bird, Popeyes, Ashe, Peanuts, Poe, Skidoos

Date: 2025-07-16
AO: thefarm
Q: Firehead
PAX: Running Man, Pad Thai, Sparky
FNGs: None
COUNT: 4
WARMUP:
Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around Field

THE THANG:

SSH – 100
Alternating Side Squat – 20
Mountain climbers -25

Bear Crawl to midfield
WWII sit-up- 20
Diamond Merkin – 25

Dip – 25
Incline Merkin – 20

Mosey across fields picking up water bottles

High Knee – back to field
Plank Jacks – 25
Monkey Humper – 20

Mosey back
Wide Arm Merkin – 20
Squat – 30

MARY:
Flutter kicks, reverse lbcs, American hammers, Nolan Ryans

ANNOUNCEMENTS:

Moonshine Q on Friday

COT:

Isolation doesn’t help us. We need connection. Leverage your F3 brothers a little for it.

Tags: thefarm, Running Man, Pad Thai, Sparky

Date: 2025-07-16
AO: thedriveway
Q: bogey
PAX: Lucius, SAAS, Play-Doh, Bone, Hobbyhorse, Prestige, Flux, Hops FNGs: None
COUNT: 9
WARMUP: SSH, LBACs, MNCs, IWs, HBs, CPs, WMH, DDog, Kobra Kai

THE THANG:
Coupons positioned at start AND at 50yds.

Wear ruck or weight vest.

Round 1 – 50yd carry distance
Carry 1 – Offset Carry – Farmer carry different coupons or weights in each hand (ie., a plate in one and a block in the other), drop and Return with Carry 2 – coupon rifle carry, drop and Return with
Carry 3 – med ball or sandbag bear hug
Repeato for 12mins

Ruck a loop around school building by adding a coupon (PAX pick) to carry.

Round 2 – 50yd carry distance
Carry 1 – Crosswalk carry (waiter’s carry a coupon held overhead in one hand and coupon farmer carry other hand) Carry 2 – Zercher carry sandbag or medball (carry in crook of elbows)
Carry 3 – Farmer carry (standard or offset) or Suitcase carry (single hand coupon carry) Repeato for 12mins

MARY: 30 flutter kicks with overhead coupon hold

ANNOUNCEMENTS: Boneathon May ‘26, ruck-n-float, 911 stair climb

COT: “The beautiful simplicity of finding a heavy object and carrying it for distance is only matched by the tremendous amount of benefits it can impart.” Benefits are multi-fold, and include building full body strength, brute strength, shoulder stability, conditioning, grip strength, fat loss, improved brace and overall functional strength. In short, loaded carries help make you harder to kill. Keep up the good work, men!

Tags: thedriveway, Lucius, SAAS, Play-Doh, Bone, Hobbyhorse, Prestige, Flux, Hops

Date: 2025-07-16
AO: thepatriot
Q: Booking
PAX: Big Short, Boardwalk, CableGuy, Flipper, Groundhog, Lazlo, Shake ‘n’ Bake, Wedding Singer, Memento, Trademark, Rim Fire, Spokes FNGs: None
COUNT: 13

WARMUP: SSH, IW, HB, WM, CP, WMH, MP, DD, WGS, CK
THE THANG:
20 OH Press
Rifle carry to opposite end zone
Run a lap

20 OH Press
20 Curls
Shoulder carry to opposite end zone
Run a lap

20 OH Press
20 Curls
20 low rows
Farmer carry to opposite end zone
Run a lap

20 OH press
20 Curls
20 low rows
20 squats
Rifle carry to opposite end zone
Run a lap

20 OH Press
20 Curls
20 low rows
20 squats
20 derkins
Shoulder carry to opposite end zone
Run a lap

20 OH Press
20 Curls
20 low rows
20 squats
20 derkins
20 chest press
Farmer carry to opposite end zone
Run a lap

Lightening round
10 OH Press
10 Curls
10 low rows
10 squats
10 derkins
10 chest press
10 mountain climbers

MARY: Flutter kicks, LBC, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: 9-11 stair climb- see channel for details
COT: Connect before you correct. Form a bond of understanding with your kids before immediate jumping to correct their actions. This creates an better environment of mutual understanding and likely a more positive outcome.

Tags: thepatriot, Big Short, Boardwalk, CableGuy, Flipper, Groundhog, Lazlo, Shake ‘n’ Bake, Wedding Singer, Memento, Trademark, Rim Fire, Spokes