Category: Uncategorized

Date: 2025-07-08
AO: acropolis
Q: Hightower
PAX: Todd Cole (Norm), NOAA, Peanuts, Sunny, Obadiah, Monk, Doodles, Atlas FNGs: None
COUNT: 9
WARMUP:
SSH followed by stretching. Then full field: Frankenstein, walk lunge, butt kickers, high knee skip. Then 1/2 field Karaoke THE THANG:
400’s
400 meter run

300 meter run then
10 burpees, 20 big boys, 30 ssh, 40 air squats

200 meter run
Then 2 rounds: 10 burpees, 20 big boys, 30 ssh, 40 air squats

100 meter run
10 burpees, 20 big boys, 30 ssh, 40 air squats

MARY:
Ring of Fire Abs

ANNOUNCEMENTS:
3F clean up this Sat at Delphi, at 8:30am
Atlas group going to Cameroon, needs your support
Ruck & Float

COT:
Appreciate how good we have it here as Americans. Coming back from 3rd world poverty country, reminds us quickly just how good we have it here in the US. Granted we have many problems domestically. But we are still home of the Free, because of the Brave.

Tags: acropolis, Todd Cole (Norm), NOAA, Peanuts, Sunny, Obadiah, Monk, Doodles, Atlas

Date: 2025-07-07
AO: terrapin-station
Q: 2 percent
PAX: meister, Groundhog, Leprechaun
FNGs: None
COUNT: 4
WARMUP: SSH; Imperial Walkers; Don Quixote’s; RVE’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch; Fellowship Lap

THE THANG: Round 1 – 6 sets. 10 reps for each exercise corresponds with their dice number.

Round 2 – Each PAX took turns rolling a single die. 10 reps for each exercise corresponding with the dice number rolled.

Number Exercise
1 Coupon chest press
2 Tricep Press
3 Pull up or bent over row
4 Bonnie Blair (2 count)
5 Coupon Curl
6 Blockee

Round 3: New game. New exercises below. PAX took turns rolling both dice and leading us in 10 reps of the corresponding exercise.

Number Exercise
2 Bulgarian Split Squats (each leg)
3 Seal Claps (in cadence)
4 Derkins
5 Coupon Swings (O.Y.O.)
6 Jump Squat w/ Knee Slap
7 Figure 8 (in cadence)
8 Front Raise (O.Y.O.)
9 Plank Jack (in cadence)
10 Side Shuffle Touch the Ground (in cadence)
11 Jack Knife
12 Traveling Merkins (O.Y.O.)

MARY: Because we did so many Figure 8’s and Plank Jacks, quick Mary w/ Nolan Ryan’s

ANNOUNCEMENTS: New AO’s “The Driveway” 0530 Wednesday Yorktown parking lot, “The Furnace” 0530 Thursday at Nottingham Elementary, “Ruck Dynasty” Thursdays 0600 Discovery Elementary, Please consider giving to Atlas and Flourishing Seeds

COT: 30 second moment of silence. Pray for those who are enduring the devasting floods in Texas.

Tags: terrapin-station, meister, Groundhog, Leprechaun

Date: 2025-07-01
AO: tg10
Q: Nano
PAX: Lazlo, Gherkin, Rocket, Rim Fire, Summit, Hobbyhorse, Trademark, Daaa Auditor FNGs: None
COUNT: 9
WARMUP: I Hope So
THE THANG:
Perfecting Perfection starts with the 3 perfect exercises:
– Perfect Merkins: hand release at the bottom and shoulder tap at the top
– Perfect WW2: hands touch the ground overhead at the bottom and touch your toes at the top
– Perfect Squat: using a coupon or a wall that is shorter than your knees, sit down at the bottom and lift your feet off the ground before standing up, and jump at the top And it adds a 10 yrd run at the end, with each round increasing like: Round 1:
1 perfect merkin
1 perfect WW2
1 perfect squat
10 yd run

Round 2:
2 perfect merkins
2 perfect WW2s
2 perfect squats
20 yd run

Add another rep and 10 yd for each round. Your score is rounds+reps+yards.

MARY:
ANNOUNCEMENTS: citrus is already perfect and didn’t need to participate. Trademark has fat fingers or was still dazed on the #PointofPain that he didn’t realize he increased his score by a full round + 1 merkin. That’s way more than 1%, it’s also way more than 2 percent (who was in the same camp as citrus), it’s probably closer to like 20% better. Strong outputs by Rocket and YHC put delphi at the top of the charts for the highest average score at an AO (yes, I had to win something). Finally, Gherkin got districted by JWoww and The Situation on the #jerseyshore giving Lazlo his window to make a last minute push for the win! COT: May you all be a little more perfect in mind, body, and spirit!

Lazlo 10+33+54 thepatriot
Gherkin 10+33+50 #jerseyshore
Nano 10+22+0 delphi
Rocket 10+18+0 delphi
Rim Fire 9+30+60 thepatriot
Summit 9+7+0 thepatriot
Hobbyhorse 8+18+0 thegeneral
Trademark 9+18 #PointofPain (Pittsburgh)
Trademark 8+17+0 thegeneral
Daaa Auditor 8+0+0 hoya-paxa

Tags: tg10, Lazlo, Gherkin, Rocket, Rim Fire, Summit, Hobbyhorse, Trademark, Daaa Auditor

Date: 2025-07-07
AO: thepatriot
Q: Lazlo
PAX: Bob the Builder, Flipper, citrus, Walker, Big Short, Enron, Wedding Singer, SAAS, Smokey, Hops, Deliverance, Grass-fed FNGs: None
COUNT: 13
The Q today needed to get back on the horse. Too much travel, slacking off, fireworks, burgers, and beer. So today was a good day to just jump back in.

WARMUP: SSH, Imperial Walkers, hillbillies, Michael Phelps, cherry pickers, Willie Mays Hayes, down dog, WGS, cobra kai

THE THANG: The PAX split up into teams of two.
Round 1: PAX 1 farmers carried both blocks one way around the track. PAX 2 ran the other way. When they met, the performed 3 exercises together: 10 blockees, 20 curls, 30 rows
Then swapped method of travel and continued until they met again, and repeated the exercise. Flutter kick until the 6 is in.
Round 2: Method of travel was rifle carry for both PAX. Exercises were 10 thrusters, 20 swings, 30 coupon squats.
Round 3: Moved to the center of the field to shorten the last round. PAX 1 coupon lunge around the circle while PAX 2 ran all or halfway (depending on how carefully you were listening) around the football field. Exercises were 10 WW3s, 20 OH Press, 30 chest press.

MARY: Captain Thor up to 6 and back down, dirty dog, mule kick

ANNOUNCEMENTS: Enron shared that a friend had 4 daughters all at the camp that was hit by the recent flooding – please keep their family and all of those impacted in your thoughts and prayers.

COT: If you were at the Patriot on Friday you heard about the upcoming trip for Atlas and some fellow PAX planning a trip to Cameroon. In that spirit the Q just returned from a week with his church in the Dominican Republic. Most of our time was split between doing projects at a small school built for and affiliated with the local Episcopal church there, and helping with a day camp for kids in rural parts of the area. Three main takeaways: 1) it’s really good to get out of your comfort zone. Our family has never done anything like this before and it was a great experience for all of us. 2) People are all just people, no matter what you look like, where you live, or what language you speak. We all had a great time getting to know kids and adults throughout the week that we could barely speak with. 3) It was cool to spend that much time with an intergenerational group. The 20 of us were split between teenagers, their parents, and retirees, and it was cool to see relationships built across all of those groups. There are a lot of organizations that do this kind of thing of all religious and non-religious stripes. I’d highly recommend considering it.

Tags: thepatriot, Bob the Builder, Flipper, citrus, Walker, Big Short, Enron, Wedding Singer, SAAS, Smokey, Hops, Deliverance, Grass-fed

Date: 2025-07-07
AO: horizon-ao
Q: Kodiak
PAX: Disco, SPINAL TAP, Defiance, Attache’, Yardbird, Fish Fry, 12point FNGs: None
COUNT: 8
WARMUP: SSH, IW, MP, DQ, WMH, DD, UD, Stretching
THE THANG: Mosey to the base of Kodiak’s hill, split into 2 groups, while one group ran, the other did Squats, merkins, Freddy Mercury and Bobby Hurleys, Mosey to the front of WMS for a set of dips, mosey to the Discovery turf patch where the same groups alternated between bear crawls and Hand-release merkins, lunges, big boys and Calf raises, Mosey to the corner for step ups and elevated shoulder taps, mosey to the stairs where the groups ran the stairs while the other group did aussie pullups, step ups, dips and calf raises, mosey back to the field for mary MARY: Bird dog, Penguin crunch, American Hammer, flutter kick ANNOUNCEMENTS: announcements
COT: Five years ago I started F3 when I couldn’t keep up with my son on a trip to Alaska. I head back on a similar trip with his younger brother in three weeks infinitely better prepared for the challenges. Thanks to all of you for that.

Tags: horizon-ao, Disco, SPINAL TAP, Defiance, Attache’, Yardbird, Fish Fry, 12point