Category: Uncategorized

Date: 2025-07-01
AO: delphi
Q: Nano
PAX: Part-Time, Battleship, Crop Duster, Pop Fly, Peanuts, Toolbox, Flapjack, Rocket, @Norm FNGs: None
COUNT: 10
WARMUP: SSH, a lap around the field, Rocketts, arm circles, Michael Phelps, Arm Circles, WGS, Merkins.

The THANG: With the field in shambles we had to modify the workout a bit. It turned into a series of catch-me, where one PAX set off with the coupon and a specific mode of transportation, while the other did the buy-in exercise before running to their partner and they took the block.

Round 1: Bear Crawl with the block / 5 burpees (100 yds)
Round 2: Lunge walk with block/10 1.5 squats+1 blockee. (100 yds) Round 3: Backwards rifle carry / 4 Carolina dry docks + 2 blockees.(100 yd) Round 4/5: Non-dominant hand farmer carry / big boy sit-ups + blockees.

Announcements: Cameroon fundraiser, ruck-n-float, Delphi cleanup. Need 9/11 Q.

COT: Talking about my kids and some of the recent conflicts we worked through.

Tags: delphi, Part-Time, Battleship, Crop Duster, Pop Fly, Peanuts, Toolbox, Flapjack, Rocket, @Norm

Date: 2025-07-01
AO: atlantis
Q: O’Captain
PAX: O’Captain, Gretzky, Homer
FNGs: None
COUNT: 3
WARMUP:

Cherry pickers
Good mornings
Side straddle hops
Don Q

THE THANG:

Mosi for dips, lunges and burpees

Nats stadium climber

3 rounds, air press, car dry docks, lunges and bear crawls

2 stadiums runs, 3 and then 5

Rock workout

Thrusters
Bus drivers
Merkins on rock
Squats

Mini Rocky run to navy steps

Bear crawls and air squat finisher

MARY:

Bows and toes
Mt climbers
Sit-ups
Gators

ANNOUNCEMENTS:
COT: courage over fear. See pic to follow…

Tags: atlantis, O’Captain, Gretzky, Homer

Date: 2025-06-30
AO: thefarm
Q: Trilogy
PAX: Moonshine, Lumbergh, Sparky
FNGs: None
COUNT: 4
WARMUP:
Arm Circles
Willy Mays Hayes
Beet Pickers
SSH
Mosey around the fields
THE THANG:
3 Stations
– Coupons
Overhead press
Squats w/ calf raises
Kettlebell
Curls
sprint to next station
– Bleachers
Dips
Inerkins
Dips
Inerkins
Dips
Michael Phelps
sprint to next station
– Field
Dirty Dog
Merkins
Bird Dog
spring back to first station

repeat – but replace sprints with mosey

MARY:
Rosalitas
Side crunches
American Hammer
LBCs

ANNOUNCEMENTS:
Pot Luck BD on Wednesday – bring your favorite workout to share.

COT:
Sometimes the Q might have the answer, but sometimes it is best to get the HIMs to weigh in.

Tags: thefarm, Moonshine, Lumbergh, Sparky

Date: 2025-06-30
AO: hamilton
Q: Fitz-Hume
PAX: Goldfish, Hobbyhorse, Popeye, Defiance
FNGs: None
COUNT: 5
WARMUP: the usual. SSH, DQ, RVE, MN, LBAC, RLBAC, MP, DD, CKs

THE THANG: AMRAP 30 minutes:
30 merkins
30 flutter kicks
30 air squats
Run 30 yards to coupons
30 OHPs
Run 30 yards back to start
Rest 30 seconds

MARY: inchworms, lots of stretching

ANNOUNCEMENTS: check the channel

COT: Break up your goals into smaller chunks, try and finish the day with a winning record.

Tags: hamilton, Goldfish, Hobbyhorse, Popeye, Defiance

Date: 2025-06-30
AO: thepatriot
Q: Lucius
PAX: Sweetness, SAAS, Boardwalk, bogey, Deliverance, Walker, Rim Fire, LaForge, Hops, Anchorman, Shake ‘n’ Bake, Piano Man, Prestige, citrus, Bob the Builder, Smokey FNGs: None
COUNT: 17
WARMUP: SSH, Michael Phelps; Cherry Pickers Pickers, LBAC, Downward Dog, cobra Kai, Child’s Pose

THE THANG:
Move heavy objects via a series of exercises, including: clean and throw, rifle carry, Bear crawl pull-thru, side pull-thru, shoulder carry, and front carry. Man-maker merkins. CB rest exercises between rounds.

Ricky Bobby.

Chicken Peckers.

MARY:
Flutter kicks; box cutters; LBCs

ANNOUNCEMENTS:
Ruck & Float. Holiday hours on Friday.

COT:
Strive for impact. Move with a purpose.

Tags: thepatriot, Sweetness, SAAS, Boardwalk, bogey, Deliverance, Walker, Rim Fire, LaForge, Hops, Anchorman, Shake ‘n’ Bake, Piano Man, Prestige, citrus, Bob the Builder, Smokey