Category: Uncategorized

Date: 2026-09-14
AO: Horizon
Q: 3 mile ,
PAX: Purple Rain, Attache’, 3 mile, Poe, Disco, Bo, The Wolf, Kodiak, DrugBoat FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG –
– Mosey to yorktown coliseum
1. Stops along the way, ladder up at each stop:
– merkins, monkey humpers, dry docks, lunges, squats, squats calf raises – At coliseum , 3 sets each
1. split squats + derkins
2. Step ups + dips
MARY: no time
ANNOUNCEMENTS:
COT: gratitude for a great morning with the dudes

Date: 2026-09-14
AO: The Patriot
Q: Shake ‘n’ Bake ,
PAX: Hops, Strange Brew, Fiddler, Prestige, Big Short, Booking, Wedding Singer, Craigs List, Bob the Builder, Bone, Anchorman, Smokey, Ripcord, CableGuy, Shake ‘n’ Bake, My Space, Rim Fire, DoorDash, Deliverance, Moderator, NASCAR, Ice Tea FNGs: None
COUNT: 22
WARMUP: SSH, MP, IW, HB, WM, WMH, CP, DD, WGS, CP
THE THANG: 5-Year Manniversary
Hitchhiker’s 7s: 7 sets of 7 reps of each exercise, running 25 yards between each set: – 7 Merkins
– 7 mountain climber’s single count
– 7 dry docks
– 7 reverse lunges each leg (IC)
– 7 calf raises
– 7 shoulder taps (IC)
– 7 squats

Example:
– Start at goal line Run to 25 yard 7 merkins
– Run to the 50 yard 7 merkins
– Run to 75 yard 7 merkins
– Run to 100 yard 7 merkins
– Run back to 75 7 merkins
– Run back to 50 yard 7 merkins
– Run back to 25 yard 7 merkins
– Run back to goal line

DORA – Backwards run to the 50-yard, mosey back
– 50 Coupon Swings
– 100 Overhead Press
– 150 Curls

MARY: LBC, Flutter, American Hammer
ANNOUNCEMENTS: Late arriving PAX, drop and do 5 Burpees before you join the warmup. IronPax is a doozy this week, Craigs List heading off to a biking adventure.
COT: It’s been 5-years! I truly value the group of men and the friendships that have been made over the past 5-years. Thank you all!

Date: 2026-09-12
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Legacy, Flux, Roulette, Moderator
FNGs: None
COUNT: 4
WARMUP: imp walker, hill Billy, ssh, a variety of others, including deadlifts
THE THANG: EMOM Swings — initially was set to do 10 but we kept it rolling. Then we previewed the ladder from the program 2, 3, 4 of Xrows, clean, X presses and 2X squats MARY:
ANNOUNCEMENTS:
COT: perfectionism can be a problem— someone’s it simply needs to be done, not done perfectly

Date: 2026-09-14
AO: The Farm
Q: Trilogy ,
PAX: Firehead, Trilogy, Infinity
FNGs: None
COUNT: 3
WARMUP:
SSH
Imperial Walkers
Arm Circles
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
15 reps each, then mosey

Merkins
SSH
LBC
Squats
Dips
Bench Crunches
Grady Corn

Repeat 5x

MARY:
Dirty Dog
Shoulder Taps
Bird Dog
Flutter Kicks
Rosalitas
American Hammers
ANNOUNCEMENTS:
Firehead Q Wednesday
B-Guy (downrange) Q Friday
COT:
Sharing my participation in the 9/11 stairclimb with family helped spread the remembrance.

Date: 2026-09-14
AO: Acropolis
Q: Bean Counter ,
PAX: Dr. Seuss, Peanuts, OnlyFans, NOAA, Bean Counter, Atlas, Monk, Hightower FNGs: None
COUNT: 8
WARMUP: Frankenstein kick and lunge walk up big ramp. Side straddle hops, imperial walkers, arm circles, and seal claps.

Stretch series: world greatest stretch, calf stretch, pigeon, Child pose, and down dog THE THANG:
Fellowship lap

Exercises round 1:
In and out merkins
In and out squat
Carolina dry dock
Bird dog

Ricky Bobby lap
Round 2
Stagger grip merkins
90 deg turn squat jumps
Raise the roofs
Mule kick

Ricky Bobby lap with acceleration on straightaways

Round 3
Single leg merkins
Frankenstein squat kicks
Chinooks
Dead bugs
MARY: LBCs, penguin taps, 1 min plank hold
ANNOUNCEMENTS: 9/11 stair climb praise, Q needed for Veterans Day GRUNT, book club 10/8, Qs needed for regular AOs consider signing up
COT: Prayers for Monks mom, Hightower friend diagnosed with cancer, NOAA and Nano recovering from injuries and surgeries

Message: Improv leadership – whatever the crazy scene you might be in two lessons: 1. “yes and” mentality 2. Lead by following