Category: Uncategorized

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thefarm Sweatin’ Buckets! 🥵

Date: 2025-06-25
AO: thefarm
Q: Squatter
PAX: Firehead
FNGs: None
COUNT: 2
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Mosey

THE THANG:

Merkins
Reverse Lunges (Each Leg)
Mountain Climbers IC
Imperial Walkers

Mosey

Derkins
Dips
Step Ups (Each leg)
Erkins

Mosey

Squats
Shoulder Taps
Forward Lunges (Each leg)
Bird Dogs

MARY:
Freddy Mercury IC
Flutter Kicks IC
LBCs (Little Baby Crunches) IC
Plank Hold

ANNOUNCEMENTS:
Lumbergh Q Friday
Need a Q for Saturday 0700
Next week we will be light on attendance, many people out of town. I’ll be reaching out to some OGs that haven’t posted in a while to try and boost the numbers.

COT:
Spouse and I have been feeling overwhelmed. Found mold in house, we now have a mess everywhere. Found a new leak on the ceiling. Feels like things are falling apart but it’s important to remember that even though the sky looks cloudy, the sun is still right behind the clouds. And eventually those clouds will move and we will see the sun once again. It’s important to maintain hope.

Tags: thefarm, Firehead

Posted on

theaerie 2-4-6-8-10

Date: 2025-06-25
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta, Spoonman
FNGs: 1 Spoonman
COUNT: 4
WARMUP:
THE THANG:
2 squats
2 thrusters
2 shoulder press
2 curls
2 bent over rows
2 merkins
Rest 1 minute

4 squats
4 thrusters
4 shoulder press
4 curls
4 bent over rows
4 merkins
Rest 1:30

6 reps
Rest 2 minutes

Start over at 2 reps and build to 8
Start over at 2 reps and build to 10

MARY:
ANNOUNCEMENTS:
COT: keep adapting and building into your life!

Tags: theaerie, Stewie, Trifecta, Spoonman

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potomac-rising Playground Games

Date: 2025-06-25
AO: potomac-rising
Q: Tiger Lilly
PAX: Joe Howard, PacRat (NWInd), Promoter, Tiger Lilly
FNGs: None
COUNT: 4
WARMUP:
50 SSH
25 LBC
40 SSH
20 LBC
30 SSH
15 LBC
20 SSH
10 LBC
10 SSH
5 LBC

THE THANG:
Part 1: Hopscotch Hustle

Play hopscotch 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 2: 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

Every 3 rotations, everyone sprints a lap around the court.

Repeat 3 times

Part 3:
Circle jerk at ball diverter. Throw ball into diverter and whoever get the ball calls out exercise and calls cadence for 5 reps. Continue as time allowed.

MARY:
Quick circle jerk of Mary exercises at 10 reps each two time through. 10 burpees for no shovel flag

COT: Pause and think before you answer quickly.

Tags: potomac-rising, Joe Howard, PacRat (NWInd), Promoter, Tiger Lilly

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iron-sharpens-iron Don’t Gloat When Your Enemy Falls

Date: 2025-06-23
AO: iron-sharpens-iron
Q: Anchorman
PAX: Gherkin, Obadiah, Summit, Popeyes
FNGs: None
COUNT: 5
Deep soul refresher on Proverbs 24 – looked closely at
“Do not gloat when your enemy falls…” (v17–18)
“Partiality in judging is not good…” (v23)

Trying to examine where we falter in this pursuit with justice and mercy to all.

Lifted up various prayers for family with praises as our children reach milestones. Praying over new beginnings with 3rd F.

Tags: iron-sharpens-iron, Gherkin, Obadiah, Summit, Popeyes