Category: Uncategorized

Date: 2025-07-04
AO: sparta
Q: Pop Fly
PAX: Nano, Part-Time, Toolbox, Ashe, Roddick, NOAA, Todd Cole (Norm) FNGs: None
COUNT: 8
WARMUP: Yes
THE THANG:
16 minute DORA with an E4MOM
DORA = 249 REPS of: SSH, OH Arm Claps, Lunges, Calf Raises
E4MOM = 1776 (1 Burpee, 7 Merkins, 7 Squats, 6 Situps)

249 Reps for America’s birthday
1776 cuz that’s when it all began

MARY: During Ultimate
ANNOUNCEMENTS: delphi clean up on 12th. harpers-ferry-ruck-float on the 26th

COT: It’s not perfect. We’re not perfect. But as a society, here, now, it’s better than most places and we need to never forget that. It has been worse, it could be better, but it ain’t that bad at all.

Tags: sparta, Nano, Part-Time, Toolbox, Ashe, Roddick, NOAA, Todd Cole (Norm)

Date: 2025-07-04
AO: compound
Q: Doodles
PAX: Poe, Rambler, Ashe, Sunny, Popeyes, Corkscrew (F3 The Capital), Skidoos, Cactus, Big Bird FNGs: None
COUNT: 10
WARMUP:
dynamic exercises from goal line of SSHs, imperial walkers, hillbillies, bear crawl, skips, super Mario, down dog, WGS, cobra Kia, mosey lap

THE THANG:
>From goal line and across the field every 20 yds followed by 48 reps of the below. Skips, super Mario, bear crawls, 2 sets of 24 merkins, 12×4 Mike Tyson’s. Then moseyed mosaic district completing the following at each stop 48 merkins
48 WW2s
48 air squats
2×24 merkins

MARY:
48 pickle pointers

ANNOUNCEMENTS:
9-11. Ruck and float, AT hike in September

COT:
– [ ] Don’t be stagnant. Challenge yourself to be uncomfortable. If you are comfortable, then you are dead. – job, meeting new people, taking on a volunteer commitment. – [ ] Keep an open mind, but know where you stand and don’t waver. – [ ] Find a purpose and a mission and pursue it with passion.
– When we’re connected to others, we become better people. – Randy Pausch, The Last Lecture

Tags: compound, Poe, Rambler, Ashe, Sunny, Popeyes, Corkscrew (F3 The Capital), Skidoos, Cactus, Big Bird

Date: 2025-07-02
AO: horizon-ao
Q: sticks
PAX: vplaxico, Attache’, Magoo
FNGs: None
COUNT: 4
WARMUP: SSH, Windmills, WMH, CP, Stretching, WGS
THE THANG:
Run 1000m on soccer field
50m Burpee-Broad Jumps
Run 1000m on soccer field
200m Fireman Carry
Run 800m on soccer field
50m lunges
Run 200m on soccer field
MARY: lots of stretching
ANNOUNCEMENTS: convergence at Patriot on 7/4
COT: 20 years of marriage for me today. Love you wife most of the time.

Tags: horizon-ao, vplaxico, Attache’, Magoo

Date: 2025-07-03
AO: thehighlands
Q: Katniss
PAX: LTD
FNGs: None
COUNT: 2
WARMUP: stretching and stuff
THE THANG: the pax went to the bball court for a series of squats intermixed with various hard ways to cross the court. The Pax then did some sprints while dribbling a basketball and trying to make shots. Made shots earned merkins; missed shots were burpees. There were many burpees. Pax then did shuttle run on the tennis court. Last one was a new one: the Danger Zone MARY: as many an exercises as possible while playing Final Countdown ANNOUNCEMENTS: none
COT: prayer for fun, safety, relaxation over 4th of July weekend

Tags: thehighlands, LTD

Date: 2025-07-03
AO: olympus
Q: Flapjack
PAX: Pop Fly, Nano, NOAA, Part-Time, Toolbox, Monk, Todd Cole (Norm) FNGs: None
COUNT: 8
WARMUP: SSH, Willie Mays, Cherry Pickers, M Phelps, hill Billies, mosey lap with calisthenics

THE THANG:
Four rounds of suicides on the field with exercises at goal line.

10 merkins run to 25 yd line and back.
15 merkins run to 50 yd line and back
20 merkins run to 75 yd line and back
25 merkins run to goal line and back

Repeat four times with Squats, WW1s, and then Burpees.
OYO, Plank or pick up six when finished.

Ended with Bear crawl suicides increments of 10 to the 30.

MARY: yes, dying cockroach, and4 others

ANNOUNCEMENTS: Pop Fly hoped for more voter participation for his start time Polly at Sparta, made exec order for 0630. Clean up at Delphi, check slack for details. Fundraiser for a trip to Cameroon.
COT: Q talked about how when you’re riding high, a piece of humble pie can be very good. And the best way to deal with it is take extreme ownership.

Tags: olympus, Pop Fly, Nano, NOAA, Part-Time, Toolbox, Monk, Todd Cole (Norm)