Category: Uncategorized

Date: 2025-11-21
AO: thefarm
Q: Moonshine
PAX: Infinity, Firehead, Lumbergh, Running Man, Trilogy
FNGs: None
COUNT: 6
WARMUP:
– Arm circles x 10/10/10/10 IC
– Imperial Walkers x 10 IC
– Beet Pickers x 10 IC
– Willy Mays Hayes x 10 IC
– Don Quixote x 10 IC
– Mosey OYO around field complex

THE THANG:
Round 1 – 45 second stations
1. Coupon Curls :bricks:
2. Squats
3. Merkins
4. Big Boy Sit-ups
5. Chest Press Flutter Kicks :bricks:
6. SSH

Side shuffles to half field and back

Round 2 – 45 second stations
1. Coupon Overhead Press :bricks:
2. Reverse Lunges
3. Burpees
4. LBCs
5. Plate Rows :bricks:
6. No Surrenders

Side shuffles to half field and back

Round 3 – 45 second stations
1. Coupon Curls :bricks:
2. Squats
3. Merkins
4. Big Boy Sit-ups
5. Chest Press Flutter Kicks :bricks:
6. SSH

Please Pass the Plate
– 5 Chest Presses while other PAX did LBCs
– Pass the plate to the next guy

– 5 Chest Presses while PAX did American Hammers

MARY:
Rosalitas 15 IC
Side crunches x 10 IC each side
Rope climbers x 15 IC
Pie cutters x 15 IC
Crunchy frogs x 15 IC

ANNOUNCEMENTS:
GoRuck sale going on now
Trilogy Q for ruck tomorrow (showers expected in the morning) Infinity Q for Black Friday
We need Qs for Monday and Wednesday. Use the Q Signup

COT:
Heading into the holiday next week, I’m reminding myself that the large number of people expectedly suddenly is something to be quite thankful for.

Tags: thefarm, Infinity, Firehead, Lumbergh, Running Man, Trilogy

Date: 2025-11-21
AO: horizon-ao
Q: Fish Fry
PAX: sticks, Disco, Kodiak, 3 mile, Kombucha
FNGs: None
COUNT: 6
WARMUP: SSH, Mary Lou Rettons, WMH, Copper Head Squats
THE THANG:
A 3 person Dora with changeovers timed by 80s music. Emphasis on proper form over reps

Bleachers Blocks
Step Ups Block Jumps
Dips Tricep Extensions
Supermans Bent Over Rows
Foot Release Squats Milk Maids
Derkins Overhead Press
Break Dancers Shoulder Taps
Yerkins Skull Crushers
Calf Raises Curls

MARY: Cupid Shuffle ab challenge

ANNOUNCEMENTS: Flag football, Jennifer Bush Lawson race Saturday, Arlington Turkey Trot Thursday

COT: As I’ve gotten older and can’t keep up with the whipper snappers in terms of reps or speed, I’ve started to focus more on form in exercise to get more out of what I actually can do. I’ve been doing the same in my private life saying no to more things and trying to be locked in on the things I can do.

Tags: horizon-ao, sticks, Disco, Kodiak, 3 mile, Kombucha

Date: 2025-11-17
AO: acropolis
Q: Peanuts
PAX: Doodles, Drano, Wild thing, Crop Duster, Rambler, Sunny FNGs: None
COUNT: 7
WARMUP: Yeah, Yeah
THE THANG: split into 2 groups. Did sidelines followed by some down field work. MARY: no, sarah
ANNOUNCEMENTS: text pop fly
COT: get outside your comfort zone to enjoy the happiness of others

Tags: acropolis, Doodles, Drano, Wild thing, Crop Duster, Rambler, Sunny

Date: 2025-11-21
AO: thepatriot
Q: Bob the Builder
PAX: Shake ‘n’ Bake, Smokey, Jag, Hops, NASCAR, Big Short, Rim Fire, Lazlo, Memento FNGs: None
COUNT: 10
WARMUP: Standard

THE THANG:
5 Rounds. Each Round is 5 Minutes. OYO
– 100 yard Run (to opposite goal line)
– Coupon Station Work
– 100 yard run (return to start)
– Goal Line Station Work
– 20 reps of specified exercise
– Advance 20 yards using with specified movement
– Repeat until 5 minute timer ends. See how far downfield you can get.

Round 1 (5 Minutes)
• Coupon Station: 20 Blockees
• Goal Line Station: 20 Merkins / 20-yards of Lunge Walk (repeat)

Round 2 (5 Minutes)
• Coupon Station: 20 Thrusters
• Goal Line Station: 20 Air Squats / 20-yards of Bear Crawl (repeat)

Round 3 (5 Minutes)
• Coupon Station: 20 Overhead Presses
• Goal Line Station: 20 WWII Sit Ups / 20-yards of Crawl Bear (repeat)

Round 4 (5 Minutes)
• Coupon Station: 20 Coupon Squats
• Goal Line Station: 20 Flutter Kicks IC / 20-yards of Broad Jumps (repeat)

Round 5 (5 Minutes)
• Coupon Station: 50 Coupon Curls then Rifle Carry straight to Goal Line • Goal Line Station: 5 Blockees / 20-yards of Murder Bunnies (repeat)

MARY: None

ANNOUNCEMENTS: None

COT: YHC shared about a challenging extended family relationship that’s been a recurring source of frustration. After reframing the situation as spiritual resistance training, things have genuinely improved. Just like F3, growth comes through discomfort. Those hard interactions can be seen as workouts God puts in front of us to strengthen our ability to love our neighbors. With Thanksgiving coming up, better start practicing now!

Tags: thepatriot, Shake ‘n’ Bake, Smokey, Jag, Hops, NASCAR, Big Short, Rim Fire, Lazlo, Memento

Date: 2025-11-20
AO: ao-the-bullpen
Q: Peloton
PAX: Peanuts, Trolley, Peloton
FNGs: None
COUNT: 3
WARMUP:
– SSHH
– Imperial Walkers
– Willy Mays Hayes
– Stretch OYO
THE THANG:
Used my sons made up workout for this morning
– 20 merkins
– 20 BBSU
– 20 scissor kicks (4 ct)
– 10 squats
– 10 American Hammers (4 ct)
– 10 minute run
Perform twice

COT:
Talked about emotional presence

Tags: ao-the-bullpen, Peanuts, Trolley, Peloton