Category: Uncategorized

Date: 2025-06-18
AO: ao_downrange
Q: slackblast
PAX: Hammer, Riggs, Mr. Clean
FNGs: None
COUNT: 3
Long run to Marietta Square and back

Tags: ao_downrange, Hammer, Riggs, Mr. Clean

Date: 2025-12-02
AO: atlantis
Q: Hammer
PAX: Mom’s Spaghetti, True North, Hammerhead, Bougie, Boombox, Teenager FNGs: None
COUNT: 7
WARMUP: SSH, LBAC, DQs, RVE, Good Mornings, DownDog, WGS, Cobra Kai, Mosey THE THANG: 4 rounds, staying together, stations around the wading pool. – 20 Merkins
– 40 Air Squats
– 50 LBC
– 10 Burpees
– Mosey around the grass
*Subbed in Beast Merkins, V-ups + Freddie Mercs, and Jump squats in one round to mix it up. Tried to be creative moving between stations (bear crawl/crawl bear, Karaoke, bernie sanders) MARY: 50 seconds of hollow-body hold
ANNOUNCEMENTS: Football game on Saturday out at the Compound. Need a Q for Friday! COT: It’s good to have things in your life that force discipline and sacrifice.

Tags: atlantis, Mom’s Spaghetti, True North, Hammerhead, Bougie, Boombox, Teenager

Date: 2025-12-02
AO: delphi
Q: Norm
PAX: Pop Fly, Atlas, Battleship, Nano, NOAA, Peanuts, Toolbox FNGs: None
COUNT: 8
WARMUP:
SSH x 50 IC
Good Mornings x 10 IC
IW x 10 IC
HB x 10 IC
Arm circles x 10 IC FWD/ x 10 REV

THE THANG:
1. “1975–1985” – The Decade Gauntlet

Ten rounds, each with 5 reps, representing the decade you were born into.

Rotate between:
• Blockees (Burpee + Coupon Lift) – 5 reps
• Thrusters – 5 reps
• Curls for the Girls – 5 reps
• Coupon Swings – 5 reps
• Overhead Press – 5 reps
Repeat sequence twice for (10 rounds = 50 reps each movement).

Had some 70’s/ 80’s trivia thrown in between rounds – incorrect answers incur a 5 burpee penalty.

2. “Respect Ladder” – Coupon Grinder

• 10 Block Squats
• 20 Coupon Rows
• 30 Bench Press w/ Coupon
• 40 LBCs
• 50 Calf Raises

3. Partners alternate coupon exercises while the other holds a static position.

3 Rounds:
• Coupon Chest Press (AMRAP) / Partner holds wall sit
• Coupon Deadlifts (AMRAP) / Partner holds coupon overhead
• Coupon Skull Crushers (AMRAP) / Partner holds plank

Each round: 60 seconds on, rotate.

MARY:
Round Robin x 8 PAX

ANNOUNCEMENTS:
East vs west football game this Sat at Compound

COT:
Proverbs 3:5-6 – Trust in the Lord with all of your heart and do not lean on your own understanding. In all of your ways acknowledge him and he will direct your paths.

Prayer requests:
Peanuts and his brother – lost their dad a year ago – Christmas is a tough time for many who have lost family or friends. Soldier in my battalion whose wife lost her baby days before delivery.

Tags: delphi, Pop Fly, Atlas, Battleship, Nano, NOAA, Peanuts, Toolbox

Date: 2025-12-02
AO: freestate
Q: Horshack
PAX: Cannoli, Nomad, Pigeon
FNGs: None
COUNT: 4
WARMUP:
– SSH
– IW
– Hillbillies
– merkins / mountain climbers
– merkins / Shoulder taps
– Michael Phelps
– Mosey
– Worlds Greatest Stretch
– Windmills
– Cherry Pickers

THE THANG:
– AMRAP x 16 to Led Zeppelin 2
– Burpees x 2
– Curls
– Overhead Press
– Bent over Rows
– Low plank
– Mosey X2
– High Knees x 2
– Freddie Mercury

MARY:
– WWII
– Leg Lift Rosalita
– Side Humpers
– Outlaws
– LBCs
– Pigeon Stretch
– Flutters

ANNOUNCEMENTS:
– Thirsty F3rd Thursday – White Elephant on Dec 18th (6:30p, Irish Inn at Glen Echo)

COT:
– YHC’s Reflections on 30 years of marriage

Tags: freestate, Cannoli, Nomad, Pigeon

Date: 2025-12-02
AO: thegeneral
Q: Gherkin
PAX: Lazlo, Hops, Trademark, SAAS, Robo
FNGs: None
COUNT: 6
WARM UP
SSH, Imperial Walkers, arm circles, WMH, Down Dog, WGS, Cobra Kai

THE THANG
Line up on the goalline with coupons
Round 1
Murder bunny or lunge walk with coupon to the 10 yard line
5 burpees
Leave coupon on 10 and mosey back to the goal line

Round 2
Bear crawl to 10
5 burpees
MB or LW to 20
10 mucho leggos
Mosey to goal line

Round 3
Bear crawl to 10
5 burpees
Bear crawl to 20
10 mucho leggos
MB or LW to 30
15 No-cheat merkins
Mosey to goal line

Round 4
Bear crawl to 10
5 burpees
Bear crawl to 20
10 mucho leggos
Bear crawl to 30
15 No-cheat merkins
MB or LW to 40
20 overhead press
Mosey to goal line

Round 5
Bear crawl to 10
5 burpees
Bear crawl to 20
10 mucho leggos
Bear crawl to 30
15 No-cheat merkins
Bear crawl to 40
20 overhead press
MB or LW to 50
25 Thrusters
Turn around and face original goal line

Round 6
Redrum or LW to 40
20 overhead press
Crawl bear to 30
15 no cheat merkins
Crawl bear to 20
10 mucho leggos
Crawl bear to 10
5 burpees
Crawl bear to goal line

Round 7
Mosey to 40
Redrum or LW to 30
15 no cheat merkins
Crawl bear to 20
10 mucho leggos
Crawl bear to 10
5 burpees
Crawl bear to goal line

Round 8
Mosey to 30
Redrum or LW to 20
10 mucho leggos
MB or LW to 10
5 burpees
Crawl bear to goal line

Round 9
Mosey to 20
Redrum or LW to 10
5 burpees
MB or LW to goal line

Round 10
Mosey to 10
Redrum or LW to goal line

MARY
War hammers (4 count exercise, WWII situp into an american hammer)

ANNOUNCEMENTS
• F3 Holiday Bowl – Flag Football, Saturday 12/6, East v West
• New channel – #ao_downrange – post the DR beatdowns that you participate in to get paxminer credit. Follow the instructions on #announcements channel

COT
It’s good to choose to do hard or unpleasant things, like making the choice to workout outside when it’s raining and 33 degrees. Embrace it, it builds confidence. Furthermore, after it’s over, YHC realizes that it’s never as hard or unpleasant as my mind was telling me it was going to be when it was trying to talk me out of doing it.

Tags: thegeneral, Lazlo, Hops, Trademark, SAAS, Robo