Category: Uncategorized

Date: 2025-06-17
AO: delphi
Q: Pop Fly
PAX: Rambler, Atlas, Peanuts, Battleship, K-Pop, 5K, Doodles, NOAA, Sunrise FNGs: None
COUNT: 10
WARMUP: Traditional
THE THANG:
TG10 #1 – brought to you by Hobbyhorse and interpreted by me. – Bear crawl 10 yds – 5 Merkins
– Crawl bear back 5 yds – 10 Squats
– Bear crawl 10 years – 5 Merkins
– Crawl bear back 5 yds – 10 Squats
Congratulations, you’re back at the 10 yard line. Continue this pattern until 10 minutes is up.

TG10 #2 – brought to you by citrus and interpreted by me
The Perfect Dora
– 60 hand release merkins
– 100 perfect sit ups (hands touch ground above your head and then touch your toes – 150 Cactus Squats
Compete for 10 minutes

TG10 (Inspired) #3 – brought to you by the Q
10 Minute EMOM – Do a blockee, run to the 50 and back. Repeat 1 time per minute. Some PAX added in an extra block at the end of each run.

MARY: Done during The Thang
ANNOUNCEMENTS: 19 June – K-Pop’s farewell. Hit up Dunder for details.
COT: Celebrate the wins – whether they are big, medium or small. Don’t forget to the celebrate the wins.

Tags: delphi, Rambler, Atlas, Peanuts, Battleship, K-Pop, 5K, Doodles, NOAA, Sunrise

Date: 2025-06-17
AO: thegeneral
Q: Trademark
PAX: Robo, Deliverance, Maguire, Legacy, Trademark, Spud, Gherkin, Summit, citrus, DoorDash, Lazlo, Hobbyhorse, Messy FNGs: None
COUNT: 14
WARMUP: SSH, IW, HB, Windmills, LBA, Reverse, Cherry Pickers, Down Dog, Worlds Greatest, Cobra Kai
THE THANG: This ladder only goes up. One comment, one exercise, mosey 10 yards. One comment, two exercises, mosey 20 yards. One comment, three exercises, mosey 30 yards, etc. 5x Burpees, 10x ‘Mericans, 15x Thrusters, 20x Air Squats, 25x Calf Raises, 30x Toy Soldiers, 35x LBCs. MARY: 40x Flutter Kicks in cadence.
ANNOUNCEMENTS: Ruck and Float; New AO The Driveway starts tomorrow in the Yorktown parking lot (strength only, no running); Jenner doing a bike ride from Wakefield; Start training for the 9/11 Stair Climb; 9/10-9/11 Overnight Ruck; Join me at Hoya-Paxa on Thursday at 5:10am for TG10; Will someone call the locksmith already!!
COT: Be the friend. Don’t wait around for someone else to call you – and don’t assume that the friend you want to call doesn’t want to hear from you, because they probably do want to hear from you and are just as mentally blocked as you are.

Tags: thegeneral, Robo, Deliverance, Maguire, Legacy, Trademark, Spud, Gherkin, Summit, citrus, DoorDash, Lazlo, Hobbyhorse, Messy

Date: 2025-06-17
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Cannoli, CashOnly, Deagle, F3 Scabby, Horshack, Pigeon, Shepherd, Moonman, Bittolington FNGs: None
COUNT: 11
WARMUP:
• SSH x20 IC
• Inchworm with push-up x10 OYO
• Swingbillies x15IC
• Imperial walkers x15IC
• Hairy rockettes x15IC
• Arm circles forward and backward, small and big x10IC
• Twists x10IC
• Shoulder taps x10IC
• Mountain climber x10IC
• Cherry Pickers x 10 IC

5 minute jog

THE THANG:
Everyone Get coupons . . .

Set 1 (4 sets)
• Curls with coupon x20, x20, x16, x15
• Overhead presses with coupon x20, x20, x16, x15
• Bend over rows with coupon x20, x20, x16, x15,
• Squats with coupon x20, x20, x16, x15,
• SSH x10IC
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

• MOSEY

Set 2 (4 sets)
• Hoppin Burpees x10 OYO
• Hopover coupons x20 OYO
• Novi Sads (deadlifts) x20, x15, x15, x15
• Skull crushers x12, x12, x10, x10
• Lunges (forward, backward, forward x10, x10, x10, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Rifle carry one around court

MARY:
• Butterfly sit-ups x20 OYO
• Leg lift hold x10IC
• Scissors x10IC

ANNOUNCEMENTS:
• Thirsty Thursday on June 19? We will vote

COT: Longest day approaching, think about quality over quantity

Tags: freestate, Andrew Churchill, Cannoli, CashOnly, Deagle, F3 Scabby, Horshack, Pigeon, Shepherd, Moonman, Bittolington

Date: 2025-06-16
AO: mondaynightruckers
Q: Jetstream
PAX: Stewie, Humboldt, Porkchop, Pitstop, Chasqui, Rocketman, Gouda, Blueberry FNGs: 1 Blueberry
COUNT: 9
THE THANG: 4 mile ruck around theaerie
ANNOUNCEMENTS:
See announcements for more details
– Mountain biking at Wakefield this Saturday at 0545
– Ruck-float on July 26
– Stay tuned for 2.0 workout with the Airie
COT: Remember that we have brothers around us to encourage us and help us. Don’t be an island. And remember to encourage the brothers around you

Tags: mondaynightruckers, Stewie, Humboldt, Porkchop, Pitstop, Chasqui, Rocketman, Gouda, Blueberry

Date: 2025-06-16
AO: horizon-ao
Q: Disco
PAX: 3 mile, Kodiak, Attache’, Purple Rain, SPINAL TAP
FNGs: None
COUNT: 6
WARMUP: SSH, Rockettes, LBACs, WMH, CP, Alf stretch, Childs pose.
THE THANG: run/karaoke/Yves poll from Horizon to 37th to g Mason to wmsburg to Harrison with stops for: Cocaine Bear Crawl
37 calf raises
37 merkins (Wide, Diamond, Travolta, regular)
37 squat jumps
37 shoulder taps
Rickey Bobby Lunge Walk
37 merkins (leaning, derkins)
A round of Aussie pull-ups
MARY: EOPO: plank jacks, penguin crunch, flutters, j Los, box cutters,
ANNOUNCEMENTS: check the channels. Cross-fertilize other AOs with your W leadership. Invite others to Q here. COT: Catch a breath and know thyself.

Tags: horizon-ao, 3 mile, Kodiak, Attache’, Purple Rain, SPINAL TAP