Category: Uncategorized

Date: 2026-03-04
AO: The Bullpen
Q: Peloton ,
PAX: Peloton, Trolley, Peanuts
FNGs: None
COUNT: 3
WARMUP: SSH/Burpee countdown
THE THANG:
Three station, three exercises per station, 20 reps
– Station 1 – arm squats, step-ups, arm squats
– Station 2 – Bulgarian squats (L), arm squats, Bulgarian squats (R) – Station 3 – arm squats, inclined merkins, arm squats
– Mosey
Performed two rounds

COT: shared what was noodling around in my head. Join us to hear more.

Date: 2026-03-10
AO: Atlantis
Q: Hubble ,
PAX: Hammerhead, Bougie, Hammer, Palmetto, Hubble, Teenager, Yertle The Turtle, Hound Dog FNGs: None
COUNT: 8
WARMUP:
Seal Jacks, RVEs, Don Quixotes, OYO stretch
Mosey up to Garfield park playground (0.75mi)

THE THANG:

20 sets (or as able in 20 mins). Modify as needed.
– 2 pull-ups
– 4 merkins
– 6 squats

MARY:
Mosey back to #atlantis (0.75mi)

ANNOUNCEMENTS:
See the regional channels. Let us know if we missed anything near term. Hammer has this Friday Q.

COT:
Breaking a big task into tiny pieces gives a chance for recovery and progression.

Great to see some familiar faces back in action!

Date: 2026-03-10
AO: Downrange
Q: Kodak ,
PAX: Kodak
FNGs:
COUNT: 1
Lots of core and lots of squats with some bleacher runs mixed in.

Date: 2026-01-08
AO: The Highlands
Q: Spud ,
PAX: Spud, 2 percent, Traveler
FNGs: None
COUNT: 3
WARMUP:
THE THANG: slow reps of arms, legs, and core.
MARY: Slow-lan Ryan. Which is probably his speed these days. ANNOUNCEMENTS: thanks to Spud for a last minute Q!
COT:

Date: 2026-01-11
AO: Mother Ruckers
Q: Jag ,
PAX: Popeye, Poe, Jag, Strange Brew
FNGs:
COUNT: 4
For the record