Category: Uncategorized

Date: 2025-10-03
AO: theaerie
Q: Rocketman
PAX: Watchdog, Lonestar, Trifecta, Stewie
FNGs: None
COUNT: 5
WARMUP: Some standard warmups.

THE THANG:

Two tabata rounds of the following stations:

– Merkins
– Big Boi Situps
– jump rope
– exercise bands (rows,
– sandbag squats

Between each round, do a mosey then pick out a yoga pose and go in/out of it for 2 min.

– stretch up
– touch toes
– child’s pose
– downward dog / cobra kai

MARY:

– LBCs
– Penguin Taps
– Flutter Kicks

ANNOUNCEMENTS:

– The Grunt on Veteran’s Day
– Old Rag Hike Oct 26th

COT:

Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. 1 Thessalonians 5:16-‬18 ESV

https://bible.com/bible/59/1th.5.16-18.ESV

Tags: theaerie, Watchdog, Lonestar, Trifecta, Stewie

Date: 2025-10-03
AO: thepatriot
Q: citrus
PAX: Trademark, Hops, Bob the Builder, Rim Fire, CableGuy, Anchorman, Maguire, My Space, Big Short, 2 percent, Flipper, Enron, Hard Case FNGs: None
COUNT: 14
We closed the books on IPC 2025. A few PAX earned their IPC t-shirts (remember – you can only wear it if you do all 5 IPC beatdowns).

WARMUP: Yep
THE THANG: IPC 2025 Week 4. 50 Burpees, 100 Merkins, 150 Lunges (easy way), 200 air squats, 150 Lunges (easy way), 100 Merkins, 50 Burpees. Various lengths of murder bunnies, running, and reverse murder bunnies interspersed. MARY: Not during IPC – no time.
ANNOUNCEMENTS: TODAY @ 5:30p: HH at Westover Beer Garden / 10/24: Old Rag Hike / 11/8: The Grunt
COT: No self-respecting trainer would program something like IPC Week 4 as a way to improve your physical conditioning. But the PAX do the training so that they can do CSAUPs like this. Mad respect to the PAX who turned out for this full-body enema. You could have slept in or gone to another AO, but you chose the hard path. Good on you.

Tags: thepatriot, Trademark, Hops, Bob the Builder, Rim Fire, CableGuy, Anchorman, Maguire, My Space, Big Short, 2 percent, Flipper, Enron, Hard Case

Date: 2025-10-03
AO: ao-the-bullpen
Q: Peloton
PAX: Crystal, Hops (F3 C’Ville), Peloton
FNGs: None
COUNT: 3
WARMUP:
– 10:1 Motivators (10:6, jailbreak from home plate to centerfield warning track, 5:1, jailbreak back to home plate) – Imperial Walkers
– Willy Mays Hayes
– Stretch OYO

THE THANG:
– Home Plate – 4 Burpees
– Rifle Carry to 3rd – 30 Curls
– Rifle Carry to Home – 4 Burpees
– Rifle Carry to 2nd – 20 OHP
– Rifle Carry to Home – 4 Burpees
– Rifle Carry to 1st – 10 CPRs
– Rifle Carry to Home – 4 Burpees
– Mosey the fence line
– REPEAT three more times (Burpees become Blockees on the last round).

MARY:
– LBCs
– Penguin Tappers
– Captain Thors
– Plank-o-rama

COT:
– Shared (again) one of my favorite poems: The Man in the Glass:

When you get what you want in your struggle for self
and the world makes you king for a day
Just go to the mirror and look at yourself
and see what that man has to say

For it isn’t your father or mother or wife
who judgment upon you must pass
The one whose verdict counts the most in your life
is the staring back from the glass

You may be like Jack Horner and chisel a plum
and think your a wonderful guy
But the man in the glass says you’re only a bum
if you can’t look him straight in the eye

He’s the fellow to please never mind all the rest
for he’s with you clear to the end
And you’ve passed your most dangerous difficult test
if the man in the glass is your friend

You may fool the whole world down the pathway years
And get pats on the back as you pass
But your final reward will be heartaches and tears
If you’ve cheated the man in the glass.

Tags: ao-the-bullpen, Crystal, Hops (F3 C’Ville), Peloton

Date: 2025-10-03
AO: horizon-ao
Q: 3 mile
PAX: Strange Brew, Kodiak, Disco, sticks, Poe, Old Bay, Prestige, vplaxico, Attache’, Booking, bogey, Hobbyhorse, Legacy, CableGuy FNGs: None
COUNT: 14
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, seated twist, fellowship lap
THE THANG: Billy Madison – 12 reps of each exercise with a mosey in between each grade
1 – merkins, 2 – squats, 3 – LBCs, 4 – calf raises, 5 – one legged deadlifts, 6 – shoulder taps, 7 – superman holds 8 side plank dips 9 burpees MARY: LBCs x 49
ANNOUNCEMENTS: Old Rag, Grunt, fundraising opportunities
COT: I turn 49 on Sunday. Fall is the season of letting go. Last year, I tried to let go of letting fear dictate my life. It’s been great, and challenging and I’m still working on it but there’s been growth. I encourage all of you to try to let go of something that no longer serves you – a habit, a belief, a way of being. And I’m here to talk to anyone about all of this.

Tags: horizon-ao, Strange Brew, Kodiak, Disco, sticks, Poe, Old Bay, Prestige, vplaxico, Attache’, Booking, bogey, Hobbyhorse, Legacy, CableGuy

Date: 2025-10-03
AO: thefarm
Q: Gus
PAX: Firehead, Infinity, Running Man, Squatter, Gus
FNGs: None
COUNT: 5
Conditions: Optimal

The Warm-up consisted of some light calisthenics while I sized up the group and the AO. Since it was my first time as Q at The Farm, I didn’t know what to expect from either.

Mosey around soccer fields

HALF BERT WOD
25 burpees
Mosey ~200m
50 merkins
Mosey
75 walking lunges
Mosey
100 squats
Mosey
75 walking lunges
Mosey
50 merkins
Mosey
25 burpees

Walk to cool down

STRETCH

RATCHET SHOULDER BLASTER

PLANK TO ENDEX

PSALM 90
A Prayer of Moses, the man of God
Lord, you have been our dwelling place in all generations. Before the mountains were brought forth, or ever you had formed the earth and the world,
from everlasting to everlasting you are God.
. . . .
Let the favor of the Lord our God be upon us,
and establish the work of our hands upon us;
yes, establish the work of our hands!

Tags: thefarm, Firehead, Infinity, Running Man, Squatter, Gus