Category: Uncategorized

Date: 2026-08-18
AO: The General
Q: Tariff ,
PAX: Lazlo, Flux, Robo, Tariff, Prestige, SAAS, Gherkin, Roulette, Hard Knox, Landscape FNGs:
COUNT: 10

Warm-up
SSH
Imp-Walkers
Hillbillies
Micheal Phelps
Willie Mayes Hayes
Cherry Pickers
Downward Dog
World’s Greatest Stretch
Cobra Kai

Round 1: DORA
Timer running to the other end zone and back
100 Merkins
150 Squats
200 Calf Raises
Small r – recover

Round 2: Stairs and Walls
25x Dips
20x Step-ups (IC)
30 second wall sits with Calf Raises
Repeat 3x

Round 3: Coupon Circle
30x Coupon Curls
15x Coupon Swings
10x Around the world

MARY
39x LBCs
20x Flutter Kicks
Dirty Dogs 20x each leg

CoT – Learning new things can be humbling. I recently took up golf lessons and my own frustrations in learning the basics gave me great perspective on how my oldest daughter feels when she quickly gets frustrated with learning new things like riding a bike or playing soccer. This is helping me in how I handle responding to her frustrations and coaching her.

You’re never too old to expose yourself to those frustrations of learning something new. So get out there and try something new to remind yourself how hard it can be when you’re trying to become competent in a new skill.

Date: 2026-08-14
AO: Sparta
Q: Peanuts ,
PAX: OnlyFans, Dunder, Monk, Peanuts, Drano, Half-Caf; Alcatraz FNGs: None
COUNT: 6
WARMUP: Yes
THE THANG: ran the bleachers with dips, incline merkins, and stripper pole squats mixed in MARY: ring of fire
ANNOUNCEMENTS: 911 stair climb
COT: it was profoundly unmemorable

Date: 2026-08-18
AO: Watkin Warriors
Q: FIFA (F3 The Capital) ,
PAX: Cookies, FIFA (F3 The Capital), The Situation, Fall Guy, Fall Guy, Stall Guy FNGs: 2 Fall Guy, Stall Guy
COUNT: 5
WARMUP:
25 SSH IC
15 imperial walkers IC
10 squats jumps SC
10 merkins IC
10 Cherry pickers IC
WMH for a while each side

THE THANG:
Round 1:

“Center” pax: 10 burpees 10 pull ups 10 dips

Circle pax:
5 burpees / AMRAP merkins
5 burpees / AMRAP squats
5 burpees/ AMRAP LBC
5 burpees / low plank
5 burpees / AMRAP SSH

4 laps, 1 Mosey, 1 run, 1 mosey, 1 run on last lap bear crawl from last curve to finish

Round 2
Center pax: 10 squat jumps, 20 merkins

Circle pax:

5 squat jumps/AMRAP plank jacks
5 squat jumps/AMRAP high knees
5 squat jumps/AMRAP thrusters
5 squat jumps/AMRAP SSH

4 laps, 1 Mosey, 1 run, 1 mosey, 1 run on last lap bear crawl from last curve to finish

Round 3 “sprint round”:
Center pax: 5 burpees 5 pull ups 5 dips

Circle pax:
3 burpees / AMRAP merkins
3 burpees / AMRAP squats
3 burpees/ AMRAP LBC
3 burpees / AMRAP SSH

2 laps, 1 Mosey, 1 run, bear crawl from last curve to finish

MARY:
10 BBB SC
10 scissors IC
10 Freddie Merkury IC

ANNOUNCEMENTS:
9/11 stair climb
Ironpax challenge upcoming in Sept

COT:
In relationships of any kind the key is willingness to talk. As men we tend to avoid talking. Don’t! It can and will make the difference!

Date: 2026-08-18
AO: Oldman Soccer
Q: citrus ,
PAX: Fish Fry, Vila, Jenner, citrus, Breach
FNGs: None
COUNT: 5
2 small sided games

Date: 2026-08-18
AO: Atlantis
Q: Forceps ,
PAX: Deflator, Dairy Free, Palmetto, Forceps, Hammer
FNGs: None
COUNT: 5
WARMUP: Good Mornings, Cherry Pickers, Willy Mays Hays, Arm Circles, Hillbillies, Outlaws THE THANG: mosey to the park for 2 sets of 10 Step ups, Dips and Erkins

Mosey to the rocks
10 in cadence Curls, Overhead Tri, Rutrows, Wonder Bras, Trunk twists, Salt and Pepper Shakers, Press and Skull Crushers Rinse and repeat

Mosey to the stadium stairs
2 sets of 10 ATMs- Alternating shoulder tap planks, Tempo Merkins, standard Merkins. Running stairs in between each exercise.

Mosey to bridge
Aiken Legs – 10 in cadence
Squats, Step Ups, Lunges and Split Jacks
Mosey to COT

MARY:
1 set of 8 Double Shot of Jackies (8 is enough), V-Ups, LBCs, Heal Taps, 30ct chill cut planks,
Round the horn abs each PAX calls an exercise
Heals to Heaven, Freddie Mercuries, LowSlowFlutter, Hello Dollies, Rope Climbers, and a few more

ANNOUNCEMENTS: 911 stair climb 4:15 AM
COT: On God’s Time
A man walked to the top of a hill to talk to God.
The man asked, “God, what’s a million years to you?” and God said, “A minute.”
Then the man asked, “Well, what’s a million dollars to you?” and God said, “A penny.”
Then the man asked, “God….can I have a penny?” and God said, “Sure….in a minute.”
Message- when the storms of life are difficult and you feel like you may break under the pressure stay in prayer, stay strong, vigilant and keep the faith as God’s timing isn’t always our timing.