Category: Uncategorized

Date: 2025-06-11
AO: ignite
Q: Kodak
PAX: Enron, Kodak, Goldfish, Legacy, meister, Flat Tire, Gandalf, Popeye, Stonehenge FNGs: None
COUNT: 9
WARMUP: SSH, IWs, HBs, WMHs, RVEs, Down Dog (oyo), runners stretch into Worlds Greatest, Cobra Kai

THE THANG: PAX formed teams of 2 for DORA – 1 PAX performs first exercise as the timer while the other PAX performs AMRAP of second exercise, alternate sets until total is reached followed by a fellowship lap Round 1: 100 burpees (sets of 10); coupon squats
Round 2: 100 skull crushers (sets of 10); calf raises
Round 3: 100 merkins (sets of 10); LBCs
Round 4: 150 coupon curls (sets of 15); overhead coupon press

MARY: Plankapalooza: High Plank – hold for 1min then Toy Soldiers IC; Side Plank – hold for 30sec then Nolan Ryans; Back Plank – hold for 1min; Side Plank – hold for 30sec then Nolan Ryans; High Plank – hold for 1min then Toy Soldiers IC

ANNOUNCEMENTS: Next week is collection for Columbia’s food pantry, Enron will be mountain biking around Wakefield Park – reach for details if interested, Ruck-n-Float in July, 9/11 Stair Climb talk to Legacy if interested in helping Q

COT: Today is the last day of school for FCPS, reminder to take advantage of the limited time we have with our kids, and others in our lives, and make lasting memories.

Tags: ignite, Enron, Kodak, Goldfish, Legacy, meister, Flat Tire, Gandalf, Popeye, Stonehenge

Date: 2025-06-11
AO: ao-the-bullpen
Q: Crystal
PAX: Peanuts
FNGs: None
COUNT: 2
WARMUP:
Ssh
Merkins
Mosey
THE THANG:
Loaded card deck consisted of
Curls
Ohp
Sprints
Lbc
American hammer
Crab walks
Bear crawls
Rifle carry
Lunge walk
Burpees
Bonnie Blair’s
Merkins
And squats
MARY: pickle pointers, flutter kicks and Jane fondas
ANNOUNCEMENTS:
COT: keep expectations low, they are premeditated resentments. Practice communication.

Tags: ao-the-bullpen, Peanuts

Date: 2025-06-11
AO: theaerie
Q: Lonestar
PAX: Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
10 thrusters
10 curls
10 squats
10 merkins
10 abs
100 yd sprint
6 sets
MARY:
ANNOUNCEMENTS:

COT:
Learn from past mistakes and don’t be afraid to change.

Tags: theaerie, Trifecta

Date: 2025-06-09
AO: horizon-ao
Q: Obadiah
PAX: SPINAL TAP, Purple Rain, Attaché, Kombucha
FNGs: None
COUNT: 5

WARMUP: SSH, Hillbillies, Don Quixotes, down dog, mtn climbers, cobra kai THE THANG:
Round 1: set 1:
10 overhead press / 30 yard bearcrawl / 10 big boy sit-ups / run back to start

Set 2: Pattern continues but increase to 20 on both ends
set 3: Pattern continues but increase to 30 both ends.

Round 2: 10/20/30 squats / lunges / big boys

Round 3: 10 /20 / 30 curls / broad jumps / big boys

Round 4: 10/20/30 merkins on block /backward run/ big boys

Round 5: 10 /20/30 blockies / run / big boys (didn’t quite make it)

MARY: see big boys
ANNOUNCEMENTS: none
COT: things that endure. What are you consuming that will endure? What are you creating that will last beyond you?

Tags: horizon-ao, SPINAL TAP, Purple Rain, Attaché, Kombucha

Date: 2025-06-10
AO: atlantis
Q: Forceps
PAX: O’Captain, Hammer, Hammerhead, Forceps, Consignment
FNGs: 1 Consignment
COUNT: 7
WARMUP:
Good Mornings, Willy Maze Haze, Root extractors, Arm circles (forward & back), Phelps Squats.

Mosey to the bridge
3 rounds of Single Leg Steps ups and Dips in Cadence

THE THANG
Mosey to rock pile for 30 min of rocks
Grab a large rock and two small
Rotate left around the circle between each exercise
3 sets in cadence to 10 of the following

Curls for the Girls
Tricep overhead extension
Rut rows
Bus Drivers
Wonder Bras
Ground Pounders

On your six for 3 sets of 10 in cadence
Rock Press & Skull Crushers

Switch to small rocks – 2 sets of 10 in cadence. Rotate between exercises Tricep extensions (downhill ski)
Nippers
Raise the roof

1 set of 10 count each:
Rockies, Heal Taps with Rocks, Boat Canoes with rocks extended to side

Mosey back to bridge benches
Box cutters in cadence to 10
LSF in cadence to 10
Erkins on my down to 10

MARY
All in cadence to 10
Side Straddle Hop, Hill Billies and Imperial Walkers, Freddie Mercuries, LBCs, Dying Cockroach

ANNOUNCEMENTS:
Check slack for posts on Atlantis Friday AOs as some may be a ruck.

COT: YHC discussed a recent trip to Gettysburg where I was humbled by the massive bravery and sacrifice each side made for their country. Knowing that going forward meant likely death and they did not waiver or hesitate. Key takeaways:
Drive hard through life’s terrain fearlessly and with passion living each day like it’s your last. Pick your brother up when they fall and help tend to the wounded in our lives.

Tags: atlantis, O’Captain, Hammer, Hammerhead, Forceps, Consignment