Category: Uncategorized

Date: 2026-09-10
AO: FreeState
Q: Dungeon Master ,
PAX: Horshack, Winston, F3 Scabby, Mumford, Dungeon Master, Pigeon, Bluto, Wobegan FNGs: None
COUNT: 8
WARMUP:
– SSH x15 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– Hillbillies x15 IC
– Michael Phelps x10 IC
– Seal Claps x10 IC
– Arm circles x10 IC
– Hairy Rockettes x10 IC
– Windmills x15 IC
– Willie Maes 10 count hold x4
– Cherry Pickers x15 IC
– Mosey
GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Curls OMC x20, x20, x20
– bent over rows OYO x20, x20, x20
– squats OMC x15, 15, x15
– Skull crushers OMC x15, x15, x15
– Count down – say “F3” at 3
– REPEAT x2
– SET 2
– Merkins OMC x15, x15, x15
– Big boy situps OYO x15, x15, x15
– Snatches OYO x15, x15, x15
– Dips OYO x15, x15, x15
– Count down – say “F3” at 3
– REPEAT x2
– Mosey
MARY:
– LBC x 15 IC
– Protractor (5-6 angles, 5 count hold each)
– X-factors x10 IC
ANNOUNEMENTS: 9/11 climb
COT: college, first weeks

Date: 2026-09-09
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Flux, Craigs List, Roulette, Play-Doh
FNGs: None
COUNT: 5
WARMUP:
THE THANG:
MARY:

As Rx

ANNOUNCEMENTS:

sept11stairclimb

:orange_alert:Friday Cacelled:orange_alert:

COT:

YHC again thanks his fellow PAX for their punctuality, reliability, and forbearance.

Date: 2026-09-08
AO: Atlantis
Q: Dairy Free ,
PAX: Hammer, Dairy Free, Palmetto, Teenager
FNGs: None
COUNT: 4
WARMUP:
– Side Straddle Hops
– Root Vegetable Extractors
– Hillbillies
– Little Baby Arm Circles
The Thang:
Round 1:
Complete 3 rounds of the following list back-to-back.
– Air Squats: 20 reps
– Standard Merkins: 15 reps
– Alternating Reverse Lunges: 10 reps each leg
– Carolina Dry Docks: 12 reps
Round 2:
Complete 3 rounds.
– Bobby Hurleys: 15 reps
– Hand-Release Merkins: 12 reps
– Forward Lunges: 10 reps each leg
– Plank Jacks: 20 reps IC
Round 3:
AMRAP (As Many Rounds As Possible)
– Burpees
– Groiners
– Werkins (Wide-grip Push-ups)
– Smurf Jacks
ANNOUNCEMENTS: 9/11 Run!
COT: Sometimes you must act to change your situation before waiting for the situation to change.

Date: 2026-09-09
AO: Compound
Q: Obadiah ,
PAX: Corkscrew (F3 The Capital), Bean Counter, Obadiah, Casablanca, Skidoos, Butterfly, Roddick FNGs: None
COUNT: 7
WARMUP: SSH, WMH, HBs, IWs, downdog, WGS,
THE THANG:
25 magic number for all exercises to remember 9/11 and 25th anniversary.

round 1: Far side was BBS
Near side Merkins, Dips, Squats, Burpees- run between exercises to far side

Round 2: far side – Freddie Mercury
near – Carolina dry docks, Star jumps, overhead claps, SSHs

Round 3 far – American hammers
Near – lunges, dips. Burpees, something else.

MARY: everyone picked one for 25
ANNOUNCEMENTS: 9/11 stairclimb
COT: Hab 3:17 Though the fig tree does not bud
and there are no grapes on the vines,
though the olive crop fails
and the fields produce no food,
though there are no sheep in the pen
and no cattle in the stalls,
18 yet I will rejoice in the Lord,
I will be joyful in God my Savior.

Date: 2026-09-09
AO: The Farm
Q: Firehead ,
PAX: Chile, Trilogy, Firehead
FNGs: None
COUNT: 3
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey

THE THANG:
Sprint and Mosey Back
Tabata Squats x 8
Tabata Merks x 6

Sprint and Mosey Back
Tabata Bonnie Blairs x 6
Tabata Shoulder Dips x 6

Sprint and Mosey Back
Tabata SSH x 8
Tabata American Hammer x 8

Mosey to other side and back
Tabata Burpees x 6
Tabata LBCs x 8

MARY: N/A
ANNOUNCEMENTS:
9/11 Stairclimb 4:15 start at Lincoln Memorial

COT: Great to be back to school schedule but it is busy