Category: Uncategorized

Date: 2025-05-15
AO: thehighlands
Q: Gherkin
PAX: SAAS, Kenary (F3 Shenandoah), Jenner, Spud, LTD, Katniss, Hammer, Traveler, Tails FNGs: 1 Tails
COUNT: 10
A few pax met early for the tg10 EC workout. YHC forgot to tell his Apple Watch what was happening and only got credit for an outdoor walk. It felt harder than that. Apple still has some work to do.

WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry picker, WMH, Downdog, World’s Greatest stretch

THE THANG
F3 Craps
• PAX take turns being the Shooter
• On the come-out roll, if a 2,3,7,11 or 12 is rolled, the shooter craps out, all PAX perform 5 burpees and the next pax becomes the Shooter.
• If a 4,5,6,8,9 or 10 is rolled, that number becomes the point, the exercise associated with that number is the Point Exercise, and the Shooter continues to roll until he either rolls the Point or craps out.
• Every roll, the PAX perform the number of reps of the Point Exercise equal to the number on the dice.
• If the Point is rolled, all PAX win, no exercise is performed, and the next pax becomes the Shooter.
• If the Shooter craps out by rolling a 7 before timing the point, all PAX perform 7 reps of that round’s exercise plus 5 burpees

Exercises:
• 4 – Overhead Press
• 5 – Thrusters
• 6 – Coupon Curls
• 8 – Coupon Squats
• 9 – Mucho Leggos
• 10 – Bobby Hurleys

MARY
Flutter kicks, American Hammers, LBCs, low plank for 1 minute

ANNOUNCEMENTS
Boneathon this weekend, The Murph next weekend (Memorial Day) and Convergence in 2 weekends after that All on #Announcements channel

COT
Today is International Casino Day.
While we had a little fun with it, and hopefully became a bit stronger for it, remember, The House Always Wins in the Long Run. They stack the odds a little bit in their favor so they always win in the long run.

While that may sound a bit defeatist, the takeaway is to find your own version of being the house. What can we do to make sure that we’ve got a slight edge so that we win in the long run?
Don’t make dumb bets, or blind bets, or hopeful bets. Make bets that are proven to pay off in the long run: a bet on your family, on education, discipline, hard work, sound investing. Find things that gives you an edge in how you want your life to turn out and make a bet on those things.

Tags: thehighlands, SAAS, Kenary (F3 Shenandoah), Jenner, Spud, LTD, Katniss, Hammer, Traveler, Tails

Date: 2025-05-14
AO: ao-the-bullpen
Q: Trolley
PAX: Peloton, Crystal
FNGs: None
COUNT: 3
WARMUP: 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Beet Pickers, Arm Circles (forward and backward – big and small, 10 WMH, , Downward Dog Calf Stretch, Cobra Kai

THE THANG:
String of Pearls:
Run the full baseball field
Jump rope
Ab wheel
End with Balls to the Wall (30 count)
Repeat

Run the Bases:
Bear Crawl Coupon Drag to First Base
20 Goblet Squats
Murder Bunny to Second Base
20 Overhead Presses
Coupon Lunge Walk to Third Base
20 Coupon Curls
Rifle Carry to Home Plate
10 Blockees
Repeat 2x (adding Freddie Mercury’s – 30 count)

MARY:
100 LBCs (single count)
Nolan Ryans
Rosalitas
Plank Jacks
Captain Thors

ANNOUNCEMENTS:

COT: Talked about God as a Father, as Jesus says in the Lord’s Prayer. God is beyond gender, but is identified this way to powerfully convey a few things. First, that God isn’t distant or absent, but is connected to us—like a perfect heavenly parent. Not just any parent, but better than we are as dads, and better than even the best of our own fathers.
We often describe God in ways that could be called motherly—nurturing, loving, life-giving. But God is also fatherly! God provides, protects, corrects, and disciplines.
Jesus illustrates this beautifully in the story of the Prodigal Son (Luke 15). The younger son basically says, “Dad, you’re dead to me. Give me my inheritance—I’m out.” The father lets him go, knowing what’s likely to happen, but leaves space for him to return. And when he does—ready to be treated like a servant—the father interrupts, restores him completely, puts his signet ring on his hand, and welcomes him home as a son. Ended in prayer.

Tags: ao-the-bullpen, Peloton, Crystal

Date: 2025-05-14
AO: theaerie
Q: Stewie
PAX: Stewie, Trifecta, Lonestar, Rocketman
FNGs: None
COUNT: 4
WARMUP:
MIke Phelps
Windmill
Willie mays
Cherry picker
Toysoldier
Mosey 1 lap

THE THANG:
Headed to the track
Gave choice of music playlists
Grunge
Disney villain song
WWE intro songs
Bachelorette songs
PAX chose disney
Round 1:
• 10 Burpees
• 50 Merkins
• 80 Squats
• 100 LBCs
• Mosey 1/4mi

Round 2:

• 8 Burpees
• 40 Merkins
• 60 Squats
• 80 LBCs
• Mosey 1/4mi

Round 3:

• 6 Burpees
• 30 Merkins
• 40 Squats
• 60 LBCs
• Mosey 1/4mi

Round 4:

• 4 Burpees
• 20 Merkins
• 20 Squats
• 40 LBCs
• Mosey 1/4mi

MARY:
Am Hamx20
BBSx20
Freddy Mercx10
Tigerwoods/barry bondsx20
Plank jacksx10
ANNOUNCEMENTS:
COT:
“Be still, and know that I am God.” – Psalm 46:10
We live in a world that tells us to keep moving, keep producing, keep fixing. Stillness can feel like weakness. But God says the opposite.

He doesn’t say, “Be busy and figure it out.”
He doesn’t say, “Be strong and power through.”
He says, “Be still.”
Because in stillness, we remember who’s actually in control.

So, YHC laid it out to the PAX and asked for advice on how to “be still” in this busy world.
We chatted and YHC asked the PAX to drive back home in quietness and think and reflect.

Closed with the Lord’s Prayer.

Tags: theaerie, Stewie, Trifecta, Lonestar, Rocketman

Date: 2025-05-14
AO: thefarm
Q: Squatter
PAX: Firehead, Trilogy, Running Man, Lumbergh, Pad Thai
FNGs: None
COUNT: 6
WARMUP:
– SSHs IC
– Grady Corns IC
– Don Quijote IC
– Willie Mays Hayes IC
– Imperial Walkers IC

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

100 – Coupon Overhead Press
150 Merkins
200 – Coupon Curl
250 – LBCs
300 – Coupon Bench Press
100 – Goblet Squats

MARY:
– Rosalitas IC
– Penguin Crunches IC
– Rope climbers IC
– American Hammers
– Flutter Kicks

ANNOUNCEMENTS:
Firehead Q on Friday.
Ruck on Saturday

June 14 @ 7:30AM, help Pad Thai move!

COT:

I was having a watercooler conversation with a coworker that told me that it has been decades since he has had a hobby or creative outlet. I believe this is common and it’s definitely one of the signs of sad-clown syndrome.

“The man who has no imagination has no wings.”
– Muhammad Ali

This quote encourages us to have imagination but also vision, not just in fitness but in life, so that we can have a more fulfilling life.

Tags: thefarm, Firehead, Trilogy, Running Man, Lumbergh, Pad Thai

Date: 2025-05-14
AO: compound
Q: Rambler
PAX: 2 percent, Ice Tea, Monte Karlo, Gherkin, Legacy, Popeyes, Obadiah, Hightower, Sunny, Poe, Popeye, Peanuts, Anchorman, Skidoos, Doodles, Yardbird FNGs: None
COUNT: 17
WARMUP: motivator, WMH, WGS, merkin/mountain climber, potato picker toss, TT with reverse leg stretch, Ricky Bobby w block 2x
THE THANG: start with WW3. Move to pile of blocks on opposite corners of the field and with your team move 9 blocks diagonally to center with Ricky blockee. Once u moved 9 cindys, mosey to opposite corner and keep rotating until all blocks in center. Enter the circle of hell – move blocks around the circle in plank formation, OH press, ww3, WW2, kettle bell swing, curls, dherkin. Exit circle of hell with block and mosey 1/2 field with Cindy. Return to CTR. MARY:
ANNOUNCEMENTS:
COT:

Tags: compound, 2 percent, Ice Tea, Monte Karlo, Gherkin, Legacy, Popeyes, Obadiah, Hightower, Sunny, Poe, Popeye, Peanuts, Anchorman, Skidoos, Doodles, Yardbird