Category: Uncategorized

Date: 2025-07-12
AO: olympus
Q: Obadiah
PAX: Atlas, Peanuts, Roddick, El Camino, Hightower, Doodles, Toolbox, Todd Cole (Norm), Bo Jackson, Mr Roboto FNGs: None
COUNT: 11

WARMUP: SSH, WMH, cherry w/ a twist, fellowship run,
THE THANG: ultimate drills..

– Pax line up, run to the 10 and cut and catch disc, next Pax runs, and continues through the line

– Partner up and PAX try and limit throws to go 100 yards. Drops are a 5 burpee penalty. Exercises at end zone. Swap partners.

– three pax run routes to 20, 15 and 10 to right and one thrower makes 3 throws; switch out throwers and direction

Took our skills to ultimate where highlighter yellow dominated.

MARY: none
ANNOUNCEMENTS: Cameroon trip- support your fellow PAX, see 3rd F channel for details; ruck n float coming up
COT: “Do not answer a fool according to his folly, or you yourself will be just like him.” Proverbs‬ ‭26‬:‭4‬ ‭NIV‬‬

Dealing with outlandish comments often solicit an argument that really doesn’t get to the meat of the issue. Be willing to step back and seek to understand the root cause and source of not what is being said, but of the person’s wound or perspective that is driving this comment/post. Failure to do so often only builds up defenses.

https://bible.com/bible/111/pro.26.4.NIV

Tags: olympus, Atlas, Peanuts, Roddick, El Camino, Hightower, Doodles, Toolbox, Todd Cole (Norm), Bo Jackson, Mr Roboto

Date: 2025-07-15
AO: thegeneral
Q: Summit
PAX: Robo, Deliverance, Gherkin, citrus, Fitz-Hume, Traveler, Jenner, DoorDash FNGs: None
COUNT: 9
WARMUP: All IC…SSH, IW, HB, MP, CP, WMH, DD, WGS, CK

THE THANG:
– Tabata Set 1 (20 secs work, 10 secs rest X 8 sets)
– Alternate jump ups/step ups & shoulder taps with legs on steps – Dora with Coupons
– 50 overhead presses
– 100 curls
– 150 coupons squats
– …..while partner murder bunnies to the 20 yl and rifle carries back….AND….throughout “Jump Around” by House of Pain on repeat during stanza of “Jump…Jump..Jump”…all PAX stop and do Mucho Legos. – Tabata Set 2 (20 secs work, 10 secs rest X 8 sets)
– Alternate Plank Jacks & Mountain Climbers
– Four Coupon Corners of Mary and a few Blockees
– Rifle or farmer’s carry coupon to center of football field (perform Blockees…in 4 sets of 3,4,5 and 10) and then back to each of the four corners of field where PAX performed the following: – Corner 1: Flutter Kicks while holding coupon IC X 20
– Corner 2: American Hammers (to MC Hammer “U Can’t Touch This” with coupons IC X 15 – Corner 3: Leg lifts over coupons IC X 15
– Corner 4: Weighted crunch w/ coupon (hold static with legs raised) for 30 secs

MARY: Above

ANNOUNCEMENTS: Sept 11 climb coming. Thanks to 2 percent for Q’ing! Overnight ruck starting at 10 pm on Sept 10 as an option. Ruck & Float. Check Slack.

COT:
YHC was away last week in mountains and took two days for a digital fast. The first day felt like withdraw with the second day then providing much improved mental clarity with the awareness that things that seemed important while dialed in to digital were actually not that important and provided space to focus on truly the important things. Processed through prayer, meditation, journaling, etc.

Recognition that digital addiction was yet another way to self medicate and that YHC’s brain was rewired..not in a positive way. Good news is that it can be rebooted with silence/solitude and intentionality.

Take a moment to disconnect completely.

Tags: thegeneral, Robo, Deliverance, Gherkin, citrus, Fitz-Hume, Traveler, Jenner, DoorDash

Date: 2025-07-15
AO: delphi
Q: Doodles
PAX: Toolbox, NOAA, Nano, Part-Time, Obadiah, Atlas, Peanuts, Todd Cole (Norm), Rocket, Pop Fly FNGs: None
COUNT: 11
Warmup
Typical stretching routine

Thang
EMOM – timer runs to end and back
Mike Tyson’s on knees
Pickle pointers
Forward lunges
10 merkins/10 big boys
Jump rope
Jump squats
Apollo onos
Burpees – true push-up/ true jump clap
Mtn climbers
Spider merkins
Moseyed between rounds and performed merkins and burpees along the way.

Split into 2 groups and Finished with b-ball suicides while other group did merkins/big boys and switched.

Mary
Yes- Freddy mercuries, Jane Fonda, some crazy crunches, V ups.

Announcements
Rick and float, Cameroon trip, 911 climb in Sept,

COT

Arthur brooks, Harvard B-school professor

The average professional today has more than their grandparents ever dreamed of. And yet… they’re less happy.

You don’t get happier by having more.
You get happier by wanting less.

Choosing better instead of chasing more.

Investing in meaning, not just momentum.

Serving others instead of endlessly fixing yourself

Ecclesiastes 6:9:
“It is better to be happy with what you have than to always want more and more. Always wanting more and more is useless. It is like trying to catch the wind.”

Tags: delphi, Toolbox, NOAA, Nano, Part-Time, Obadiah, Atlas, Peanuts, Todd Cole (Norm), Rocket, Pop Fly

Date: 2025-07-15
AO: freestate
Q: Dungeon Master
PAX: Mark Michael, Horshack, F3 Scabby, Brony, Shepherd’s 2.0 FNGs: None
COUNT: 6
WARMUP:
• SSH x15 IC
• Hairy rockettes x15IC
• Imperial walkers x15IC
• Inchworm with push-up x5OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 IC
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (3 sets)
• Curls with coupon x20, x20, x20
• Overhead presses with coupon x15, x15, x15
• Deadlifts with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 2 (3 sets)
• Skull crushers x12, x12, x12
• Chest rows x15, x15, x15
• Squats with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 3 (3 sets)
• Hoppin Burpees x10 OYO, x8, x6
• Rocky Balboas against coupon x20 OYO, x20, x20
• Lunges without coupons x10, x10, x10
• MOSEY twice around court

• Rifle carry across court, leave coupon. Sprint back to start, mosey back. Repeat 3x.

MARY:
• Butterfly sit-ups x10 OYO
• Protractor
• Flutters x10IC
• Scissors x10IC
• Plankarama

ANNOUNCEMENTS:
• Thirsty Thursday, July 17
• Ruck n’ float, July 26

COT: Do something good today

Tags: freestate, Mark Michael, Horshack, F3 Scabby, Brony, Shepherd’s 2.0

Date: 2025-07-15
AO: acropolis
Q: Atlas
PAX: Sunny, Doodles, Monk, Ashe, Peanuts, Crop Duster, spartan, Atlas, Swamwow FNGs: None
COUNT: 9
WARMUP:
Stretch your hamstrings
Willy may says
Piano man
Arm movement (open, close up down)

THE THANG:
1st round
Jump ropes
Exercise band with zizag
Angle griner
Imperial squat
Mount climbing

Run a lap

Second round
Jump ropes
Exercise band lateral
Perfect merkin
Spiderman plank
Air squat

3rd round repeat of the 1st round
4th round repeat of the 2nd round
MARY: None

ANNOUNCEMENTS:
Ruck & float
911 Stairs climb

COT:
Keep your face to the sunshine and the shadows will fall behind you” is attributed to Walt Whitman. It’s a metaphor for maintaining an optimistic outlook on life, encouraging one to focus on the good and not dwell on negativity.

Tags: acropolis, Sunny, Doodles, Monk, Ashe, Peanuts, Crop Duster, spartan, Atlas, Swamwow