Date: 2026-06-13
AO: The Farm
Q: Infinity ,
PAX: Squatter, Infinity, Trilogy, Bonefish
FNGs: None
COUNT: 4
Flat ruck 3.8 miles to show Bonefish the Sully Historic Farm.
The joy of EMOMs
Date: 2026-06-13
AO: The Sandlot
Q: Gherkin ,
PAX: Lazlo, Trademark, Boardwalk, Baywatch, Rim Fire, Gherkin FNGs: None
COUNT: 6
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, THE THANG
The Q was was even less prepared than usual, so the pax did some random stuff 1. Ran ½ mile around the school
2. 10 minute emom of 15 squats, 10 merkins and 5 pull ups
3. Ran ½ mile around the school
4. 10 min amrap emom of various exercises – squats, thrusters, coupon curls, big boy sit ups, coupon press, American hammers, atlas shrugged, lunges, Blockees and burpees MARY
Flutter Kicks
LBCs
ANNOUNCEMENTS
– Next CSAUP is the 9/11 stairclimb – get ready
COT
– Don’t feel guilty experiencing joy
Atlantis – Fri
Date: 2026-06-12
AO: Atlantis
Q: Forceps ,
PAX: Palmetto, Hound Dog, Hammerhead, Forceps, Smokee, Teenager, Hammer FNGs: None
COUNT: 7
WARMUP: SSH, Emperial Walkers, Hillbillies, Willy Maze Hays, Veg Root Extractor, Arm Circles (both directions), shoulder stretch. Mosey to the rocks
THE THANG: 2 sets of 10 in Cadence Curls for the Girls, Overhead TriPress, Rut Rows, Wonder Bras, Bus Drivers, Trunk Twists and Groundpounders.
Switch to 2 small rocks:
2 sets of 10 in cadence
Flys, Bentover Rows, Nipplers and Tune in Tokyo
On your 6 for 2 sets of Bench Press and Skull Crushers followed by Heel Taps and Weighted Homer to Marge
Mosey to benches for 2 sets of 10 Step Ups, Dips and Erkins. Mosey to Mary
MARY: Circle of Abs: LBCs, Freddie Mercuries, Hello Dollys, Low Slow Flutter, 60 count Chillcutt Plank, WWIs, 60 count Side plank X1.5. ANNOUNCEMENTS: Kettle Bell workout on Sat mornings in park across from Sandlot.
COT: Do not let your frustrations lead you to sending an email with a tone that could be interpreted as anything but professional.
Prayers- Miguel Perez passed away. Has kids and wife’s. Forces Mom fractured her T-11 will need surgery
Terrapin Station – Fri
Date: 2026-06-12
AO: Terrapin Station
Q: Robo ,
PAX: Enron, CornerKick, Breach, Ripcord, 2 percent, Groundhog, Robo, East Wing, Ice Tea, Walleye, Brisket FNGs: 2 Walleye, Brisket
COUNT: 11
WARMUP: SSH, Imp Walker, Hillbillies, LB Arm Circles, M Phelps, RVE, WMH, Down Dog, WGS, Cobra Kai.
THE THANG: World Cup prep theme.
There have been 22 WC.
Run 100, 22 Merkins, 22 WW2, run back.
11 per team. 48 teams.
11’s:
Run 48 and back.
1 Coupon swing
10 Merkins, etc.
12 groups in WC.
All hold plank.
Each PAX kicks for goal.
If made, next up.
If miss all do 12 Merkins.
48 teams.
PAX in 2 teams.
Alternate shots on goal. Keep team score.
Each miss all do 3 Burpees.
Winning team does lap.
2nd place: 48 squats, run 48 and back.
104 games in WC.
Dora:
Run 48 and back.
Team does:
104 Coupon overhead press
104 Coupon curls
104 Coupon squats
MARY: Dirty dogs.
ANNOUNCEMENTS: Ice Tea’s son doing half Ironman in Cambridge, if I got that right.
COT: 2 year F3-versary for YHC. Been thinking about how the nature of what we do is self-filtering, so we end up with a great group of guys without any additional effort, and the whole thing is a self-reinforcing flywheel. And we appreciate the FNG’s giving it a go.
Mobility for increased durability
Date: 2026-06-12
AO: The Driveway
Q: bogey ,
PAX: Roulette, Legacy, Fish Fry, Flat Tire, Bone, bogey, Prestige, Cedar, Flux, Play-Doh FNGs: None
COUNT: 10
WARMUP: SSH, IW
THE THANG: All body mobility movements with a focus on hip mobility
MARY: bat wings
ANNOUNCEMENTS: capital-montessori-kettlebell-club moves to Tuckahoe tomorrow @7am, boneathon (2026) t-shirts are here!
COT: YHC injured himself in Nov 2025. YHC has been on a long recovery journey with PT focused on strengthening and opening hips and surrounding muscle complex, core, etc. YHC was humbled by the power of these small movements to expose his weakness in these areas. YHC encouraged the PAX to balance their workout routines to include smaller movements leading to increased mobility, thus increased durability. Well done men!
