Category: Uncategorized

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The Agency Bootcamp

Date: 2026-08-27
AO: The-Agency
Q: Rim Fire ,
PAX: Rim Fire, Gherkin, Trademark, Nancy Lopez
FNGs:
COUNT: 5
WARMUP: Dynamic warmup (jog, backpedal, high knees, butt kickers, karaoke), LBAC, TW, WMH, DD, HS, NWGS, WGS, CC THE THANG: Check out the campus
Mosey to the parking lot for a cocaine bear crawl
Mosey to the next parking lot for Smurf walk (squat walk with a Smurf Jack IC at each parking line)
Mosey to the baseball field for bear crawl baseball (one team bear crawl relays around the bases while the other runs the perimeter of the field) – bears won
Mosey back to the field for a DORA (50 thrusters, 75 swings, 100 coupon squats), runner goes to the 50 and does 3 burpees MARY: flutters, penguin crunches, hello Dolly (RIP), dirty dogs, donkey kicks
ANNOUNCEMENTS: Q school at thepatriot tomorrow, sept11stairclimb, prayers for Gherkin’s father in law’s hip surgery
COT: It’s a transition time and easy to fall out of good habits and into bad ones. Keep up the good habits and try to pick up new ones.

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The Republic of Legacy

Date: 2026-08-24
AO: Hamilton
Q: Legacy ,
PAX: Goldfish, Legacy, Hard Knox, Defiance
FNGs: None
COUNT: 4
WARMUP: SSH, ImpW, Hilly Billy, Willy Mayes Hayes, Michael Phelps, RVE, Imaginary Slam Ball, Will Mayes Surfer (10), L and R, mosey to field, Down Dog and Kobra Kai THE THANG:
5 minute bear crawl sequence, bear crawl from goal line to end of short penalty area, crawl back, do 5 shoulder taps, then side crawl out and back, and do 5 mountain climbers, rinse and repeat

10 minute Hamilton sequence, do Hamiltons out, and then a combination of skipping and jogging back,

then, and 11 going back and forth among the penalty area, with 10 hand release merkins on one side and WWIIs on the other.

Then a concluding 10 minute sequence broken into two 5 minute sequences. First 5 minutes, step ups or jumps ups and merkins, and, then, for the final 5 minutes, a page out a recent tg10 in which we did 10 cactus squats on the wall and then 6 Bonnie Blairs (2 is 1). These got spicy. MARY: No time
ANNOUNCEMENTS: Sign up for the Stair Claim
COT: YHC discussed his continuing anti-aging journey–many of the exercises from the beatdown are anti-aging exercises. A few things get easier with age but most things stay the same or get harder. It’s great having F3 because I wouldn’t do these workouts alone. SYITG!

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The Bullpen

Date: 2026-08-26
AO: The Bullpen
Q: Peanuts ,
PAX: Trolley, Peloton, Peanuts
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: 2 sets of dirty bird – 20 reps and 30 reps; mosey; 2 sets of Aiken legs – 10 reps and 20 reps; wall sit; 2 sets of Curls, OHP; KB – 10 reps and 20 reps; mosey MARY: yes
ANNOUNCEMENTS: 911; book club
COT: resilience

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Stairs and Bands

Date: 2026-08-26
AO: Horizon
Q: Disco ,
PAX: Bo, Woody, Disco, Purple Rain, 3 mile, DrugBoat, vplaxico, Kodiak, Attache’, Wolf, Skoat FNGs: None
COUNT: 11
Stair running with regular stops for bodyweight and resistance band reps.
WARMUP: SSH, imp walker, windmill, cherry picker, WMH, d dog, up dog, child’s pose, oyo THE THANG: 20 laps of 90 stairs, followed by:
R1:Lap 1: 15 squats
2: 15 band rows
3: 20 reverse lunges
4: 5×3 lateral steps
5: 5 burpees
6: 15 squats
7: 20 band presses
8: 20 calf raises, 20 derkins
9: 20 band rows
10: 20 Bonnie Blairs

R2: double laps
11-12: 5×5 lateral band steps
13-14: 20 band rows
15-16: 15 Derkins
17-18: 20 band pull aparts
19-20: 20 flutter kicks
MARY: Each One Pick One: 10-20 each of penguins, box cutters, Ukraine twist, Superman’s, star toe touches, banded mountain climbers, and 5 others… ANNOUNCEMENTS: 9/11 stair climb soon! Q school Friday.
COT: our kids and families go through big social changes when going back to school – esp when starting a new school. As you figure out your new Fall routine, Be there for them as they adjust to new friends, routines, teachers, coaches, and self-realizations.