Category: Uncategorized

Date: 2026-09-16
AO: The Driveway
Q: Trademark ,
PAX: Bone, Roulette, Play-Doh, Trademark, 2 percent, Flux, Prestige, 20/20 FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hilly Billy, AC/CA, Typewroter, Windmills, Dirty Dog, Donkey Kick, Cat-Cow, DowDog, Shoulders Knees and Toes, Dead Bug. THE THANG:
Round 1: 40 seconds on, EMOM
– 5x Dpuble Arm Row
– 5x Swings
– 5x Thrusters
Weighted Fellowship Lap

Round 2: 30 seconds on
– 3x Backward Lunge 2:1
– 5x Curl+press
Weighted Fellowship Lap

MARY: Down Dog, Worlds Greatest, 90×90, Butterfly Groin Stretch

ANNOUNCEMENTS: IPC, CCKC has a new program, Hyrox is tough.

COT: Prayers for those in our community going through life transitions.

Date: 2026-09-16
AO: The Aerie
Q: Lonestar ,
PAX: Rifleman, Lonestar, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
:30 sec hang/20 merkins/:30 sec balls to wall/20 squats – run a lap 4 sets add :05 seconds and 2 reps to each exercise
MARY:
ANNOUNCEMENTS:
COT: keep sharing struggles with brothers

Date: 2026-09-15
AO: The General
Q: citrus ,
PAX: citrus, Flux, Hobbyhorse, Roulette, Gherkin, Moderator, Robo FNGs: None
COUNT: 7
WARMUP: SSH, arm circles, WMH, RVE, down dog, world’s greatest stretch
THE THANG: PAX divided into 3 teams and worked through 6 stations. 2 stations were timers, with one group always at a time station. The other 4 stations had lists of exercises YHC found in his trunk from past Qs. That was the (unplanned) plan. The PAX adapted and thrived. MARY: So much planking.
ANNOUNCEMENTS: thegrunt coming up in November // iron-sharpens-iron at Gherkin’s house tonight COT: Thanks to the PAX for letting me share my burden.

Date: 2026-09-15
AO: Watkin Warriors
Q: Cookies ,
PAX: Cookies, Doc
FNGs: None
COUNT: 2
Warm-o-Rama
– Easy mosey
– 10 Imperial Walkers
– 10 Hillbillies
– 10 Windmills
– 10 Michael Phelps
– 10 Good Mornings
– 10 Ankle Rocks / side
– 5 World’s Greatest Stretch / side

The Thang
Round 1 — Core
– 3:00 mosey
– 20 Freddie Mercurys
– 20 LBCs
– 1:00 Plank
Round 2 — Back / Shoulders
– 3:00 mosey
– 20 Ring Rows / Australian Pull-ups
– 20 Superman Pull-Downs
– 1:00 Michael Phelps
Round 3 — Posterior Chain
– 3:00 mosey
– 15 Slow Good Mornings
– 15 Glute Bridges
– 1:00 Hamstring Stretch
Round 4 — Core
– 3:00 mosey
– 20 American Hammers
– 10 Penguins / side
– 1:00 Side Plank
Round 5 — Mobility
– 3:00 mosey
– Calf stretch
– Hip-flexor stretch
– Figure-4
– Shoulder stretch

Mary: None

Announcements: None

COT
– Count-o-Rama
– Name-o-Rama
– FNG named Doc

Date: 2026-09-15
AO: Atlantis
Q: Infinity ,
PAX: Teenager, Hammer, Infinity
FNGs: None
COUNT: 3
WarmUp: SSHs, Don Quixote, Piano Tappers, Learning to Fly, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Air Squats,
20 T-Claps, and
Mosey

Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Mosey

Round 3:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Mosey

Round 4:
20 Stagger pushups (10 each arm),
10m Squat Walkers forward and then 10m backwards
20 American Hammers, and
Mosey

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Mosey

Round 6:
10 CDDs IC,
10 Squat-Lunges,
20 LBCs IC, and
Mosey

Round 7:
10 Fist-Bump Merkins
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)
Listen to ”Bring Sally Up” with air squats

Mary: Listen to ”The Comfort Zone” motivational speech by Fearless Motivation. – Hold a plank the entire time
– Alternate between high and low plank each time you hear “comfort”

Announcements: Grunt coming up in early November—message Citrus to sign up to Q one of the stops.

CoT: YHC prayed us out