Category: Uncategorized

Date: 2026-08-21
AO: Terrapin Station
Q: East Wing ,
PAX: Deliverance, Bean Counter, Enron, Bone, Ripcord, Summit, Robo, Groundhog, 2 percent, East Wing FNGs:
COUNT: 10

WARMUP:
SSH, IW, LBAC, MP, WMH, RVE

MAN-YOGA:
DD / RP / W1 / W2 / RW / TP / WGS / CK
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THE THANG:

2sets:
Air squat – 20x (low and slow)
SLRDL – 20x each leg (low and slow)
Efficient bear crawls

2sets:
SL block squat (IC) – 20x each leg
SL balance – 30sec each leg
SL calf raise – 5x each leg
Rifle carry

2sets:
Elevated calf raise – 30x
Coupon side bend – 20x each side
Farmers carry

2sets:
Thruster x10 (low and slow)
Block merkin x10 (low and slow)
Alt lunge walk w coupon
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MARY:
Bird dog x10
Dirty dog x20 each side
Dead bug x10
Pickle pointer x30
Corpse pose
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ANNOUNCEMENTS:
Sign up for the sept11stairclimb — see spreadsheet
Iron Pax workout, see announcements page
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COT:
Today is my 6 month F3 anniversary.
The importance of rest and recovery.

Date: 2026-08-21
AO: The Farm
Q: Infinity ,
PAX: Squatter, Infinity
FNGs: None
COUNT: 2
WarmUp: SSH, Don Quixotes, Beet Pickers, Imperial Walkers, Michael Phelps, WMHs, LBACs, and Mosey to field.

The Thang: Seven of Diamonds
Run to each of four points in a diamond pattern on the field. Stop and perform the exercise at each point. Change exercise each lap and increase reps by 7. Decrease reps by 7 after the squats. Lap 1 – Burpees x7
Lap 2 – Merkins x14
Lap 3 – 4 count flutter kick x21
Lap 4 – Squats x28
Lap 5 – 4 count Plank Jacks x21
Lap 6 – CDDs x14
Lap 7 – Lunge Walk around diamond

Mary: Listen to ”The Comfort Zone” motivational speech by Fearless Motivation. – Hold a plank the entire time (can alternate btw high and low plank as desired) – One merkin each time you hear “comfort”

Announcements: 9/11 Stair Climb sign-up now

CoT: YHC prayed us out

Date: 2026-08-20
AO: Ruck Dynasty
Q: Kodiak ,
PAX: Kodiak, Flux, Roulette
FNGs: None
COUNT: 3
WARMUP: none
THE THANG: Ruck around YHS, finding some hills in the process MARY: None
ANNOUNCEMENTS: 9/11
COT: time to get ready for back to school

Date: 2026-08-20
AO: The-Agency
Q: Rim Fire ,
PAX: Rim Fire, Trademark, Gherkin
FNGs:
COUNT: 3
WARMUP: SSH, IW, HB, MP, LBAC, CP, WMH, DD, HS, CC
THE THANG: First to 44
Fellowship lap (440 yards) Squats
Lunges
Dead lifts
Fellowship lap
Low rows
Curls
Overhead presses
Fellowship lap

Group gets 44 45 cumulative reps
Blockies
Thrusters
Swings
Fellowship lap
Pull ups
First to 44 merkins
Step ups
MARY: flutters, LBCs, Dirty dogs, donkey kicks ANNOUNCEMENTS: sept11stairclimb
COT: YHC recently learned his cousin took his own life. He was a great, creative person. If you’re in a dark place, your friends and family want you to lean on them. And keep an eye out for those in your own life who might be in the darkness. Reach out. Use the ‘New Backblast’ button to create a new backblast

Date: 2026-08-20
AO: The Highlands
Q: LTD ,
PAX: Hard Knox, LTD
FNGs: None
COUNT: 2
WARMUP: Side straddle hop, windmill, merkins, world’s greatest, Willy Mayes
THE THANG: Does the Highlands have morning wood? You betcha! And it was really hard.
We had a variety of log shapes and sizes. Perfect for carries, lunges, overhead presses, hill climbs, squats, decline merkins. Choose to carry more. MARY: log sit ups and flutter kicks
ANNOUNCEMENTS: 9/11 stair climb
COT: paying tribute to those people who have come before us and helped us