Category: Uncategorized

Date: 2025-07-23
AO: thepatriot
Q: Wedding Singer
PAX: Booking, Rim Fire, Enron, Memento
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, WMH, Cherry Pickers, Downward Dog, World’s Greatest Stretch, Deep Squat

THE THANG: Mosey. Run a circle around #thedriveway. Get intimidated by all the weights they have ready to lift.

Mosey to front of school
10 IC step ups
10 Derkins
10 IC step ups
10 Dips
10 IC step ups
10 Elevated one leg squats
10 IC step ups
10 Derkins

Mosey through Rock Spring Park
Hill repeats with merkins, squats, shoulder taps

Mosey to Little Falls Road – 20 merkins at top of hill

Mosey up another hill to Chestnut Hills Park for hip strengthening 20 Dirty Dogs each leg
20 Donkey Kicks each leg
20 Bird Dogs alternating sides

Mosey back to field – total distance approximately 2 miles

MARY:
50 LBC, 10 Side plank IC (hold #10 for 10 seconds) each side, 30 IC Flutter Kicks

ANNOUNCEMENTS: Sept 11 Stairclimb

COT: Everything in good time. With my youngest headed off to college, I’m finally running that marathon in Ireland that takes place the first week of APS school.

Tags: thepatriot, Booking, Rim Fire, Enron, Memento

Date: 2025-07-23
AO: horizon-ao
Q: Magoo
PAX: Disco, Attache’, Purple Rain, Kodiak, SPINAL TAP
FNGs: None
COUNT: 6
WARMUP: stretchy bits
THE THANG: 6 rounds of tabata cardio.
MARY: 1 round of core tabata followed by stretching.
ANNOUNCEMENTS: Kodiak will be chillin in Alaska. Make sure the Q slots are filled. COT: try sneaking short bits of stretching into your daily routine.

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

Date: 2025-07-23
AO: ignite
Q: Fitz-Hume
PAX: Gandalf, Bob the Builder, Sweetness, CableGuy, Kodak, 2 percent, Summit, Gherkin, Goldfish, Pepco, Anchorman, Popeye, Fiddler, meister, Ice Tea, Legacy, Obadiah, Crease FNGs: None
COUNT: 19
WARMUP: for me, five penalty burpees

THE THANG: run up the hill on 29

Round 1 – 3 burpees at each utility pole
Round 2 – 5 merkins
Round 3 – 3 burpees + 5 merkins

MARY: mountain climber ring of fire

ANNOUNCEMENTS: ruck and float, 9-11 stair climb

COT: I’m really going to miss posting with y’all. Thanks for showing up in the gloom to support. See you soon.

Tags: ignite, Gandalf, Bob the Builder, Sweetness, CableGuy, Kodak, 2 percent, Summit, Gherkin, Goldfish, Pepco, Anchorman, Popeye, Fiddler, meister, Ice Tea, Legacy, Obadiah, Crease

Date: 2025-07-23
AO: ao-the-bullpen
Q: Crystal
PAX: Peloton, Peanuts
FNGs: None
COUNT: 3
WARMUP: ssh wmh dqs
THE THANG: choose your own adventure (hard mode)
MARY:
ANNOUNCEMENTS: ruck and float coming, stair climb coming
COT: don’t wait for joy, choose it before you start

Tags: ao-the-bullpen, Peloton, Peanuts

Date: 2025-07-23
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:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
COT: take time to get to know one another!!!! You’ll learn about Hungary!!!

Tags: theaerie, Trifecta