Category: Uncategorized

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thegeneral Crawl and Climb

Date: 2025-07-01
AO: thegeneral
Q: Anchorman
PAX: Deliverance, Trademark, Atlas, Hobbyhorse, citrus, Pastrami, DoorDash, Spud FNGs: None
COUNT: 9
WARMUP:
Side Straddle Hops – 20 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC
• Willie Mays Hayes – 10 IC
• Downward Dog → World’s Greatest Stretch → Cobra Cai
THE THANG:
1. Bearcrawl 100
• 5 Burpee Buy-In
• Bearcrawl 25 yards
• 10 Jump Squats
• Sprint to the 100
• Repeat sequence x2

2. Zigzag Hustle
• Karaoke-style movement in a zigzag pattern
• At each 20 yard line
• Jump Squats
• Shoulder Taps
• Cap Killers

3. 10–40 Crawl Complex
• Bearcrawl to 10 → 10 Squats
• Run to 40 → 10 Squats
• Bearcrawl to opposite 40 → 10 Squats
Run to goal line

4. Bleacher Blaster
• Up and down the stairs
• Finish with dips

5. Team Grinder – 100 / 150 / 200
Partner format — one runs 50-yard out and back, other completes reps: • 100 Merkins
• 150 WWII Sit-Ups
• 200 Squats
Switch only when partner returns. Finish totals before moving on.

MARY:
• Freddy Mercurys – 20 IC
• Leg Lifts – 20 IC
• Dirty Dogs – 10 each side
• Donkey Kicks – 10 each side
• Toy Soldiers – 20 IC

ANNOUNCEMENTS:
Ruck and Float – late July
Nourishing Seeds going to Cameroon – check the 3F channel

COT:
YHC shared the story of the Good Samaritan.
Focused on how the Samaritan saw someone hurting — and didn’t walk past. He stepped in. Helped. Simple as that.
The challenge was clear: build that same mindset — at the AO, in the city, in our lives. Men who notice. Who care. Who act.
Not about having a big plan. Just seeing what’s in front of you — and doing something about it. That’s the culture we’re after.

Tags: thegeneral, Deliverance, Trademark, Atlas, Hobbyhorse, citrus, Pastrami, DoorDash, Spud

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potomac-rising Run it back

Date: 2025-07-02
AO: potomac-rising
Q: Tiger Lilly
PAX: Baguette, Tiger Lilly, William Savage, Promoter, Low key FNGs: None
COUNT: 5
WARMUP:
100 SSH ( Promoter asked for it to hurt)
15 Imperial Walkers
10 Cherry Pickers
10 Apollo Ono

THE THANG:
Part 1: Four Square Fury

On the four square grid. Each number triggers an exercise challenge. On rotation, person out determines exercise: • Square 1 – 10 Jump Lunges
• Square 2 – 10 Merkins
• Square 3 – 15 Monkey Humpers
• Square 4 – 15 Big Boy Sit-ups

Odd man out held Al Gore.
Every 3 rotations, everyone sprints a lap around the court.

Repeat 3 times

Part 2: Hopscotch Hustle

Race through hopscotch (each pax had their own)
Every Round:
• Hop the grid on one foot → two feet → one foot (traditional pattern) • At end of grid, drop and do:
• 5 burpees + 10 squats
• Sprint back to start
Repeat 4 times

Part 3:
Circle of jerks two time around

MARY:
Hold plank for 2 min passing the ball around the circle.

10 burpees for no shovel flag (thanks FIFA (F3 The Capital))

COT: Alway be ready

Tags: potomac-rising, Baguette, Tiger Lilly, William Savage, Promoter, Low key

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thefarm Pyramid in the Rain

Date: 2025-07-02
AO: thefarm
Q: Trilogy
PAX: Moonshine, Running Man, Zombie
FNGs: 1 Zombie
COUNT: 4
WARMUP:
Arm Circles
Willy Mays Hayes
Imperial Walkers
Don Quixotes
Mosey around the fields
THE THANG:
Pyramid at 5x / 10x / 15x / 20x / 25x
– SSH
– Merkins
– Squats w/ calf raises
– Mountain Climbers
with movement between levels
– Lunge Worm
– Crab Walk
– Lunge Walk
– Frankensteins

Fill in for time:
Dirty Dog
Shoulder Taps
Bird Dog
Plank Pushups

MARY:
WWIIs
Rosalitas

ANNOUNCEMENTS:
– Only 1 Hard Commit for 7am July 4th BD by Lumbergh – so this might not happen. Commit if you want it. – Saturday July 5th Ruck: 7am
– VQ for Moonshine on Monday July 7th. Post to support!

COT:
Independence day and the need for Leadership – at all levels – to keep this Country STRONG. Being Q today, especially with an FNG, makes me feel good that I can contribute.

Tags: thefarm, Moonshine, Running Man, Zombie

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thepatriot The Cardiac Rescuse

Date: 2025-07-02
AO: thepatriot
Q: Shake ‘n’ Bake
PAX: Bob the Builder, Deliverance, NASCAR, citrus, Defiance, CableGuy, Boardwalk, 2 percent, Sweetness, Summit, Rim Fire, Wedding Singer FNGs: None
COUNT: 13
WARMUP: SSH (20), Imperial Walker (10), LB Arm Circles (10), LB Arm Circles Revers (10), Michael Phelps, (10) Cherry Picker (10), WM Hayes (10), Down Dog (OYO), Worlds Greatest

THE THANG:

Fellowship Lap

Carry “Patient” to Cone 1: (ER)
The patient is a mess, full cardiac arrest and heart attack. Let’s shock him back to life and get him to the ER! – 10x Squat thrusters (IC)
– 20x Derkins (OMC)
– 30x Big boy sit ups (OMC)
Farmer/Rife carry to Cone 2. If no coupon bear crawl

Cone 2: (Cath Lab)
Patient seems to have major blockage, lets open up those arteries and get the blood flowing – 20x Coupon Curl (OMC)
– 20x Shoulder Tap IC
– 20x Leg lift over coupon OMC
Farmer/Rifle carry to Cone 3. If no coupon crawl bear

Cone 3: (ICU)
Blood is flowing but patient is unresponsive and neurological condition unknown. Let see if we can wake him up and unscramble that brain. – 15x Goblet Squat OMC
– 20x Overhead press OMC
– 30x Calf Raises OMC
Farmer/Rifle carry to Cone 4. If no coupon bear crawl

Cone 4: (CABX)
Patient finally wakes up but is not out of the woods yet. Get out the knife, time for bypass surgery – 10x Burpees OMC
– 15x Atlas Shrugs IC
– 30x Lunges (single count) OMC
Farmer/Rifle carry to Cone 5. If no coupon, crawl bear

Cone 5: (ICD)
Bypass surgery clears the plumbing, but there appears to be an electrical problem. Off to surgery again for a shiny new ICD! – 15x Coupon Swings OMC
– 20x Bobby Hurley OMC
– 20x Mountain Climbers IC
Farmer/Rifle carry to Cone 6. If no coupon, bear crawl
Cone 6: (Discharge)
You saved the patient, let’s celebrate with:
– 15x Kneeling Grave Diggers IC
– 20x Bent Over Rows (OMC)
– 20x Plank Jacks IC

DORA is driving the patient home…..
– 50 Shoulder Taps (IC)
– 100 Squats (with or without coupon)
– Partner/Timer runs backward to 50yd and mosey back

MARY: LBCs (50), Flutter (20)

ANNOUNCEMENTS: 7:00 AM start on 7/4, 2.0 Friendly. We need Q’s for the 9/11 Stair Climb

COT: I flatlined 17-years ago yesterday. My brothers helped me through that process today and ultimately saved me. When you get a second chance at life, you are eternally grateful. But you also need to get on with life (in a healthier way). All of us have been through our own trials and tribulations. We put in the work and grind it out and come out stronger on the other side. Don’t get lost in the grind – step back and acknowledge the work you have put in and be proud of where you have landed. Pat yourself on the back! And for those wondering, I did not see a bright light on the other side. I saw Legacy and he encouraged me to open a new AO!

Tags: thepatriot, Bob the Builder, Deliverance, NASCAR, citrus, Defiance, CableGuy, Boardwalk, 2 percent, Sweetness, Summit, Rim Fire, Wedding Singer