Category: Uncategorized

Date: 2025-10-10
AO: sparta
Q: Pop Fly
PAX: Roddick, NOAA, Doodles, Crop Duster, Hoolihan, Dunder, Monte Karlo, Nano, Atlas, Norm FNGs: None
COUNT: 11
WARMUP: Yes. Lots of Willie Mays Hays. More than anyone expected.

THE THANG:
Round 1: 10 minutes of Step-ups

Round 2: 10 minutes of a partner workout
Partner A bear crawls 25 yds, jogs back
Partner B does curls
Switch
Next round is OH press.
Keep alternating between curls and OH press

Round 3: 10 minutes of Tabata (45 sec on / 15 sec off)
– Squats (with coupon)
– Incline Merkins (hands on coupon)
– American Hammers (with coupon)
– Burpees (no coupon)
– Calf Raises (w/ coupon)
Repeat

MARY: Penguin taps, rowboats, pickle pointers, supermans

ANNOUNCEMENTS: 18 October – Road Clean up. 8 Nov – Grunt (+ 0530 EC ruck)

COT: Q talked about how each phase of the workout reminded him of the phases of his professional career. Phase 1 you’re starting off, usually alone, and stepping up. Phase 2 you might have a partner and you’re working through it. Phase 3 is when you have a group and it becomes easier. No existential message here.

Tags: sparta, Roddick, NOAA, Doodles, Crop Duster, Hoolihan, Dunder, Monte Karlo, Nano, Atlas, Norm

Date: 2025-10-10
AO: horizon-ao
Q: 3 mile
PAX: Bone, Kodiak, Disco, sticks, vplaxico, Poe
FNGs: None
COUNT: 7
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch THE THANG –
– Mosey to yorktown coliseum – Stops along the way, ladder up at each stop: – merkins, monkey humpers,dry docks, lunges
– At coliseum
– 3 sets Step ups + dips, split squats + derkins
– Run home; 1 leg RDLs, curtsy squats
MARY:
– flutter kicks, LBCs
COT: “A mind too full of information has no space for inspiration.” from the Art of You. Find stillness – meditate, journal, go for a walk without your phone, lie next to your kids as they’re reading – let the thoughts bubble up.

Tags: horizon-ao, Bone, Kodiak, Disco, sticks, vplaxico, Poe

Date: 2025-10-08
AO: compound
Q: Popeyes
PAX: Roddick, Poe, Monte Karlo, Mr. Softee, Sunny, citrus, Yard Sale, Yardbird, Skidoos FNGs: None
COUNT: 10
WARMUP:
SSH (15)
Jog up the garage and then down
Frankenstein – cherry pickers
Butt kickers – Arm circles fwd and backwards
High knees – Michael Phelps
Jog down doing super marios
Karaokes back and forth – World’s greatest stretch
THE THANG:
Sprint up the ramps
Half way down – Supermans (15 count)
At the Bottom – 20 Merkins

Sprint up the ramps
Half way down – Bird Dogs (10 on each side)
At the Bottom – 30 Squats

That’s 1 full set. We did 3 sets.
MARY: Flutter kicks, big boi situps, LBC’s
ANNOUNCEMENTS: The Grunt
COT:
In pickle ball, I try to keep the ball in play to live to fight another day. In my family, and especially with my daughters, I am trying to maintain the relationship during the highs and lows, especially the lows. Keep the lines of communication open in challenging times and keep the ball in play!

Tags: compound, Roddick, Poe, Monte Karlo, Mr. Softee, Sunny, citrus, Yard Sale, Yardbird, Skidoos

Date: 2025-10-09
AO: hoya-paxa
Q: Trademark
PAX: pilowfight
FNGs: None
COUNT: 2
WARMUP: Motivator, AC, CA, MP, WMH, IW, HB
THE THANG:
Mosey to Cooper Field
Jump Squats x 10, Ten and Twos x 10 IC, Bonnie Blairs x 10 IC Run 200 yards
Merkins x 10, Burpees x 10, 180 Jump Squat x 10 IC
Run 200 yards
Mosey to Exorcists Steps
Merkins x 10, Alt. Lunges x 10 IC, Pull Ups
Exorcise down the steps
Merkins x 10, LBCs x 10 IC, Imperial Squat Walker x 10 IC
Exorcise up the steps
Mosey to the starting point.

MARY: Toy Soldier x 10 IC, Crunchy Frogs x 10 IC, Don Quiote x 10 IC, Airpress x 10 IC ANNOUNCEMENTS: Airtaffic Controllers are on Strike
COT: The people who most need to learn a lesson are the least likely to take it to heart.

Tags: hoya-paxa, pilowfight

Date: 2025-10-09
AO: freestate
Q: Dungeon Master
PAX: Mark Michael, Deagle, Andrew Churchill, Winston, Horshack, CashOnly, Cannoli, Rebound, Pigeon, Hot Sauce FNGs: None
COUNT: 10
WARMUP:
• SSH x20 IC
• Hairy rockettes x15 IC
• Imperial walkers x15 IC
• Inchworm with push-up x5 OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x10 IC
• Cherry Pickers x10 IC
• Warm-up jog

THE THANG:

Everyone get coupons…

Start: Split into two groups. 5 or so overhand chin-ups alternating with step-ups on picnic table (3 sets)

Army Fitness Test: Combat specialties: Introduces one sex-neutral, age-normed standard that requires a total score of 350, with a minimum of 60 points per event. We’ll target the 70 point standard for each event (listed first below).

event
70 points (combat)
60 points (combat enablers)
Deadlift
3-reps 190 pounds
3-reps 140 pounds
Hand release push-ups
22 correct reps in 2m
11 correct reps in 2m
Sprint-drag-carry
2m27s
2m53s
Plank
1m42s
1m10s
2-mile run
19m30s max
22m04s max

Set 1 (3 sets) — Deadlift
• Curls with coupon x20, x15, x15
• Deadlifts with coupon x15, x15, x15
• Alternating lunges w/ coupon, x10, x10, x6
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around basketball court

Set 2 (2 sets) — Hand release push-ups
• Hand release push-ups, as many as you can, 1 min/set
• Chest press w/ coupon, x15, x15
• Quadraplex, 1 min/set
• Repeat 1x using 2nd rep figure
• MOSEY twice around basketball court

Set 3 (1 set) — sprint-drag-carry and plank
• Sprint across court and back, carry coupon across court, repeat 1x • Bent over row, x30

MARY:
• Low plank 1m40s
• Leg lift Rosalita x10 IC
• Flutters x10 IC
• Scissors x10 IC
• LBCs x10 IC

ANNOUNCEMENTS: Accelerate2025 fund-raiser

COT: Try another F3 AO when traveling. Appreciate the global fellowship.

Tags: freestate, Mark Michael, Deagle, Andrew Churchill, Winston, Horshack, CashOnly, Cannoli, Rebound, Pigeon, Hot Sauce