Category: Uncategorized

Date: 2025-06-20
AO: atlantis
Q: O’Captain
PAX: Quip, Chef, Duke Neucom
FNGs: None
COUNT: 4
WARMUP: Good mornings
Arm circles
Side straddle hops
Don Q
Cherry Picker…

THE THANG:

Run to the rocky steps

5 up
20 Pull-ups
50 merkins
100 air squats
5 up

Mosi to nationals stairs

Walking lunges –

All the way up – 4x

Burpees

Rock workout
Bus drivers
Overhead press

MARY:

Mt climbing
Dollies
Heel touches bows
Side to heels

ANNOUNCEMENTS:

Quip has a baby coming in two weeks! Wish him luck and keep him in prayer!

COT:

Message… discussed the 1936 Olympic gold medal team from the book “Boys in the Boat.” that great races aren’t won by clones. There are won by crews. The strengths of this team, the author shared was in what made them different…

This incredible story and team teaches us that all different shapes, abilities, etc. are important and to continue to build teams around us that are great crews and not just people like us!

Tags: atlantis, Quip, Chef, Duke Neucom

Date: 2025-06-19
AO: olympus
Q: Rambler
PAX: Rollingstone, Part-Time, Nano, Atlas, Toolbox, Peanuts, El Camino, Doodles, Monk, Battleship, Pop Fly, Monte Karlo, K-Pop, Hightower FNGs: None
COUNT: 15

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: olympus, Rollingstone, Part-Time, Nano, Atlas, Toolbox, Peanuts, El Camino, Doodles, Monk, Battleship, Pop Fly, Monte Karlo, K-Pop, Hightower

Date: 2025-06-20
AO: terrapin-station
Q: Gandalf
PAX: Goldfish, Kodak, Legacy, Ice Tea, Robo
FNGs: None
COUNT: 6
WARMUP:
Side straddle hop
Phelps
Don Quixote
Hill Billy
Empire walker
Circle arms both way
Root vegetable extractor
Downward dog
Cobra Kai
THE THANG:
Indian run pushups
Dora:
Set 1
80 Alarm clock (lay on the ground get up as fast as possible) over head press
Set 2
80 Burpees
curls
Set 3
40 hand release merkins
Goblet Squats
MARY:
Leg raises
planks
LBC’s
ANNOUNCEMENTS:
COT:
Shared stories about my coworkers and how they gained experience, and knowledge with time. When you see something you don’t understand just get right in there and figure it out. Don’t be afraid to fail, but it’s never too late to get learn.

Tags: terrapin-station, Goldfish, Kodak, Legacy, Ice Tea, Robo

Date: 2025-06-20
AO: thepatriot
Q: Booking
PAX: Big Short, Hops, Summit, Shake ‘n’ Bake, Boardwalk, Deliverance, NASCAR, LaForge, Bone, CableGuy, Lazlo, citrus, Fiddler, Lucius, Jag, Maguire, Strange Brew, bogey, Smokey, Short Rib, Sweetness, Messy, Wrecking Ralph FNGs: None
COUNT: 24
WARMUP: SSH, IW, HB, LBAC, MP, CP, WMH, DD, WGS, CC
THE THANG:
Line up on goal line- 10 blockies
Farmer Carry to 25— 20 OH Press— Lunge walk back to goal line- 20 merkins—mosey back to coupon
Murder Bunny to 50–20 Curls—Karaoke back to goal line- 20 WWI—mosey to coupon
Murder Bunny to 25–20 squats—Karaoke back to goal line–20 WWII—mosey to coupon
Murder Bunny to goal line—20 low rows—backwards run to goal line—20 mountain climbers—mosey to coupon 20 coupon calf raises
Rifle carry to 25—20 atlas shrugs—bear crawl to goal line—20 merkins—mosey to coupon
Rifle carry to 50–20 swings—karaoke to goal line—20 shoulder taps—mosey to coupon
Rifle carry to 25–20 around the worlds—karaoke to goal line–20 Freddy Mercuries—mosey to coupon
Rifle carry to goal line—20 leg lift—backpedal to goal line–20 merkins—mosey to coupon

Bear Crawl to 10—10 burpees
Bear Crawl to 20—20 squats
Bear Crawl to 30—30 shoulder taps
Bear Crawl to 40—40 calf raises
Bear Crawl to 50—-50 SSH I/C
MARY: Flutter Kicks, LBC, Toy Soldiers, Dirty Dogs, Donkey Kicks
ANNOUNCEMENTS: New AO’s for Rucking at Horizon on Thursdays and weights only at Patriot on Wednesdays.
COT: Every day has something to offer you—live each day to it’s fullest. Good days give you happiness and memories. Bad days provide you lessons and life experiences that make you stronger. There is no such thing as a wasted day. Enjoy your summer with friends and family and make the most of everyday regardless of how it turns out!

Tags: thepatriot, Big Short, Hops, Summit, Shake ‘n’ Bake, Boardwalk, Deliverance, NASCAR, LaForge, Bone, CableGuy, Lazlo, citrus, Fiddler, Lucius, Jag, Maguire, Strange Brew, bogey, Smokey, Short Rib, Sweetness, Messy, Wrecking Ralph

Date: 2025-06-20
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta, Spoonman & trick shot
FNGs: 1 Spoonman & trick shot
COUNT: 5
WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees
THE THANG:
Mosey to wall
1. Balls to the wall 40 sec & 10 jump squats (4x)

2. Frisbee Match with burpees
Travel via bear crawl or lunge walk

3. Corn hole – while other side is tossing, hold plank, merkins, squats (rotate)

MARY:
ANNOUNCEMENTS:
COT: longest day of the year. Life gets long. Keep plugging away and sometimes there’s corn hole at the end.

Tags: theaerie, Stewie, Trifecta, Spoonman & trick shot