Category: Uncategorized

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freestate Celebrating 20s

Date: 2025-10-14
AO: freestate
Q: Deagle
PAX: Cannoli, Pigeon, Horshack, Andrew Churchill, Rebound, Bluto, Brony FNGs: None
COUNT: 8
WARMUP:
– SSH x 20 IC
– Swingbillies X20 IC
– Plank Jacks X20 IC
– Shoulder Taps X20 IC
– 20 Merkins OMQ
– Michael Phelps OYO
– Monkey Humpers x20 IC
– Hairy Rockets x20 IC
– Cherry Pickers x 20 IC
– World’s Greatest Stretch

Mosey to the stairs of insanity.

THE THANG:
– 2 rounds of the following
– Pacers: 5 burpees and a loop around the stairs
– Upper level: LBCs/Plank
– Middle level: Dips/Lounges
– Lower level: Squats/Rocky Balboa
– Suicide in the parking lot with 5/10/15/20 merkins

MARY:
– Reverse Crunches x 20 IC
– Leg Lift Rosalitas x 20 IC
– Little Mermaid x20 IC
– Dying Cockroach x 20 IC
– Outlaws x 10 each side IC
– X Factor x20 IC + 20 flutters IC

Mosey on our way back to the blacktop

ANNOUNCEMENTS:
Keep accelerating! F3 ACCELERATE CAMPAIGN

COT:
Celebrating the 20 hostages, who came back home yesterday, after 2+ years in captivity.

Tags: freestate, Cannoli, Pigeon, Horshack, Andrew Churchill, Rebound, Bluto, Brony

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delphi It rained

Date: 2025-10-14
AO: delphi
Q: Doodles
PAX: Atlas, Rollingstone, Norm, Nano, NOAA, Rocket
FNGs: None
COUNT: 7
WARMUP: same ole thing
THE THANG:
Round 1
Bear crawl 100 yds but at each 10 yds perform the following: 10 burpees
10 spider merkins
10 Mike Tyson’s
10 child pose in cadence
10 Superman’s in cadence
10 inch worm merkins
10 st Bernard’s
10 pickle pointers in cadence
10 kobra Kia’s in cadence
10 burpees

Ricky Bobby a lap to prep for round 2

Round 2
Super Mario 100 yds, every 20 yds
20 merkins
20 spider merkins
20 merkins with alt arm extensions
10 merkin+ WW2 and went to Mary

MARY: squats, Bonnie Blair’s, Apollo onos
ANNOUNCEMENTS: road clean up, grunt on vets day, some
COT: Q shared story of co-worker he is praying for. Like 6:28 – pray for those who persecute you.

Tags: delphi, Atlas, Rollingstone, Norm, Nano, NOAA, Rocket

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thegeneral Lucky 7

Date: 2025-10-14
AO: thegeneral
Q: Legacy
PAX: Manhole (ATL), Gherkin, Tariff, Robo, Hard Knox, DoorDash FNGs: None
COUNT: 7
WARMUP: SSH, Imp Walkers, Hill Billies, Willy Mayes Hayes, Michael Phelps, Root Vegetable Extractor, Little Bitty Arm Circles (With Legs Akimbo), Downward Dog OYO

THE THANG:

Short four-pace crawl-bear backwards, come back bear crawl

Lap

Short four-pace crawl-bear backwards, come back bear crawl
5 Burpees / 5 Overhead Press
5 Squats/10 Overhead Press

Lap

Short four-pace crawl-bear backwards, come back bear crawl
5 Burpees / 5 Overhead Press
10 (you cannot trust me) Squats/10 Overhead Press
15 Curl/20 Chest Press
Four-pace crawl-bear backwards, come back bear crawl

Lap

Short four-pace crawl-bear backwards, come back bear crawl (DOUBLE) 5 Burpees / 5 Overhead Press
10 (you cannot trust me) Squats/10 Overhead Press
15 Curl/20 Chest Press
Four-pace crawl-bear backwards, come back bear crawl

Lap

Short four-pace crawl-bear backwards, come back bear crawl (DOUBLE) 5 Burpees / 5 Overhead Press
10 Squats/10 Overhead Press
15 Curl/20 Chest Press
20 Reverse Lunges
Four-pace crawl-bear backwards, come back bear crawl

Lap

Short four-pace crawl-bear backwards, come back bear crawl (DOUBLE) 5 Burpees / 5 Overhead Press
10 Squats/10 Overhead Press
15 Curl/20 Chest Press
20 Reverse Lunges
30 LBCs
Four-pace crawl-bear backwards, come back bear crawl

Lap

MARY: Mary: 20 WWIIs, 20 Toy Soldiers, 20 Fredy Mercuries, 20 Flutters
ANNOUNCEMENTS: National Fundraising Month, Old Rag, Sign Up for the Grunt, Bible Study tonight at Anchorman’s

COT: I will need new material at this point, but one more time discussing coming back from injury. I have actually ended up talking to a lot of guys about injuries–they happen. Let’s think on what we can do to keep from losing guys to injury.

Tags: thegeneral, Manhole (ATL), Gherkin, Tariff, Robo, Hard Knox, DoorDash

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thefarm Even did Bonnie Blair’s

Date: 2025-10-13
AO: thefarm
Q: Firehead
PAX: Infinity, Moonshine, Trilogy, Yunus
FNGs: None
COUNT: 5
WARM UP:

Arm Circles
Hillbillies
Willie May Hayes
Cherry Pickers

THE THANG:

Escalator:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey as necessary.

Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Bonnie Blairs x 35

MARY:
Box cutters, American Hammers, Side Crunches, LBCs, Freddie Mercurys

ANNOUNCEMENTS:
Trilogy Q on Wed, Moonshine on Friday

Road cleanup Oct 25 at 7:30am.

COT:
When practically given up on employer, reaching out to friend from before may have opened up the opportunity that I’m looking for.

Tags: thefarm, Infinity, Moonshine, Trilogy, Yunus