Category: Uncategorized

Date: 2025-06-27
AO: terrapin-station
Q: CableGuy
PAX: Big Short, 2 percent, Hobbyhorse, bogey, Popeye, meister, Gandalf, Breach, Stirrups (MTK TX), Ice Tea, Groundhog FNGs: None
COUNT: 12
WARMUP: SSH, IW, 5 Burpees, AC, CP, WMH, DD, CK, FL
THE THANG: Split into two teams. Each team must perform the following, with the first Pax to finish releasing the team to move on to the next exercise. And there’s an EMOM timer running – all owe 3 Burpees per minute. Exercises were: 50 Overhead Press
100 Flutter Kicks IC w block
150 Goblet Squats
200 Chest Press
250 Side Straddle Hops (SC)

Thang 2:
Mosey to the Cage for two rings of fire:
High plank / 5 Hand Release Merkins
Al Gore / 10 Body Weight Squats
Then:
5 Alternating Shoulder Taps/5 Mountain Climbers IC x 5 rounds Fellowship lap
MARY: LBC, YS, FM, DD
ANNOUNCEMENTS: New AO’s: The Furnace, 0530 Thursday Nottingham ES; Ruck Dynasty 0600 Thursday Horizon
COT: If you have a middle child, make sure he or she knows who Peter Brady is. More broadly, use the extra time summer allows for lightness and fun. We could all use a little more fun time.

Tags: terrapin-station, Big Short, 2 percent, Hobbyhorse, bogey, Popeye, meister, Gandalf, Breach, Stirrups (MTK TX), Ice Tea, Groundhog

Date: 2025-06-27
AO: theaerie
Q: Stewie
PAX: TYLER J LANGEL – F3 Mayday, Trifecta, Lonestar, Chasqui, Spoonman, FNGs: None
COUNT: 7
WARMUP:
Ssh
Michael Phelps
Willie mays hays
Don Quixote
Imp walm
Hillbillies

THE THANG:
Start at Goal
Murderbunny to 10 yd

Core and Ab Exercises are written on loose poer and tossed on bad Pax pull 3 from a bag and decide how to break up to get to 50 reps. Each is 10 minimum (so 10/10/30 or 15/15/20 or 10 20 20
Leave coupon
Bear crawl back to Goal Line

Do 10 merkins

Mosey back to coupon and murderbunny 10 yds more
Pick 3 exercises, bearcrawl back to Goal…
Repeato till 50 yd line

Then return back in 10 yd increments toward goal in reverse doing resurrection bunnies instead of murderbunnies

Only got to 50yd line, outtatime

MARY: done
ANNOUNCEMENTS:
Ruck float
GoRuck at Long Park

COT:
We felt every second of it. Abs burning, backs tight. That’s what happens when you train the physical core.

But what about your real core? When life hits hard in marriage strain, job stress, hidden battles, sit ups won’t save you.

Most men train their bodies more than their convictions. So we walk into spiritual battles unarmed, wondering why we’re worn down.

Ephesians 6:13 says, “Put on the full armor of God so you can stand your ground.”

Its not if the battle comes, when.

Tags: theaerie, TYLER J LANGEL – F3 Mayday, Trifecta, Lonestar, Chasqui, Spoonman,

Date: 2025-06-27
AO: tg10
Q: Summit
PAX: Lazlo, Rocket, Hobbyhorse, Legacy, citrus, Gherkin, Jenner, Rim Fire, Anchorman FNGs: None
COUNT: 10
WARMUP: N/A
THE THANG:
– 10 yard broad jump
– 2 no surrenders
– Mosey back
– 10 calf raises
– Rinse and repeat…number of sets = score

MARY: N/A
ANNOUNCEMENTS: N/A
COT: Congrats to citrus and thanks to all who participated.

– citrus 30 at the General
– Rim Fire 29+8 at the Patriot
– Gherkin 29 at the General
– Lazlo 26 at the Patriot
– Rocket 22 at Delphi
– Summit 21+5 at the Patriot
– Jenner 21+5 at the Patriot
– Hobbyhorse 16+7 at the General
– Legacy 15 at the General
– Anchorman 15 at the Furnace

Tags: tg10, Lazlo, Rocket, Hobbyhorse, Legacy, citrus, Gherkin, Jenner, Rim Fire, Anchorman

Date: 2025-06-27
AO: horizon-ao
Q: Poe
PAX: Classified, Fish Fry, 3 mile, Attache’, Old Bay, Defiance, Shake ‘n’ Bake, Kodiak FNGs: None
COUNT: 9
WARMUP: SSH, IW, LBAC, MP, Cherry Pickers, WMH, down dog, WGS

THE THANG: mosey to pull-up bars

3 rounds of max pull-ups followed by diamond merkins, wall sits while waiting

mosey to coupons

3 rounds of 21’s + close grip floor coupon presses
3 rounds of single arm rows + skull crushers

mosey back near parking lot

sand bag toss back to coupon area

MARY: WW2’s, toy soldiers, American hammers, j-lo’s, side plank dips

ANNOUNCEMENTS: yes

COT: 1 minute silent meditation to start the day

Tags: horizon-ao, Classified, Fish Fry, 3 mile, Attache’, Old Bay, Defiance, Shake ‘n’ Bake, Kodiak

Date: 2025-06-27
AO: thepatriot
Q: Bob the Builder
PAX: CashApp, Prestige, Walker, Smokey, Legacy, Deliverance, citrus, Jag, Rim Fire, Boardwalk, Strange Brew, Summit, Anchorman, DoorDash, Grass-fed FNGs: 1 Grass-fed
COUNT: 16
WARMUP:

– Side-Straddle Hops
– Imperial Walkers
– Hillbillies
– Little Arm Circles
– Michael Phelps
– Cherry Picker
– Willie Mays Hays
– Downward Dog
– World’s Greatest Stretch
– Cobra Cai

THE THANG (inspired by Gherkin):

Round 1
• 4 burpees,
• Crawl Bear to 20
• 4 Burpees
• Run back to endline

Round 2
• Repeat Round 1
• 5 Burpees
• Bear Crawl to 40
• 5 Burpees
• Run back to endline

Round 3
• Repeat Rounds 1 & 2
• 6 Burpees
• Lunge Walk to far 40
• 6 burpees
• Run back to endline

Round 4
• Repeat Rounds 1, 2 & 3
• 7 Burpees
• Backwards Run to far 20
• 7 burpees
• Run back to endline

Round 5
• Repeat Rounds 1, 2, 3 & 4
• 8 Burpees
• Sprint to far endline
• Perform 8 burpees
• Run back to endline

Workout Summary
Burpees 160 Reps
Mosey 700 Yards
Crawl Bear 100 Yards
Bear Crawl 160 Yards
Lunge Walks 180 Yards
Backwards Run 160 Yards
Run/Spring 100 Yards

MARY: Freddie Mercury, Flutter Kicks

ANNOUNCEMENTS:

Site Q Needed for the 9/11 Stair Climb: This annual event honors the 110 flights first responders climbed on 9/11 by climbing the Lincoln steps 24 times.

Anchorman is hosting a vision casting/fellowship event tomorrow, Saturday, June 28 from 6–9 p.m. at 2604 N. George Mason Dr., Arlington.

COT: Talked about modeling healthy masculinity for our kids—especially the trait of voluntary adventure. Encouragement to lean into risk and say yes to the unknown, not just play it safe. Be the one who takes the kids camping.

Tags: thepatriot, CashApp, Prestige, Walker, Smokey, Legacy, Deliverance, citrus, Jag, Rim Fire, Boardwalk, Strange Brew, Summit, Anchorman, DoorDash, Grass-fed