Category: Uncategorized

Date: 2025-09-10
AO: thepatriot
Q: 2 percent
PAX: Short Rib, Rim Fire, Tariff, Bob the Builder, Ice Tea, Obadiah, CableGuy, Spokes, Strange Brew FNGs: None
COUNT: 10
WARMUP: SSH; Imperial Walkers; Penalty Burpees; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: Background: This workout is dedicated to Welles Crowther as well as the 343 firefighters who lost their lives in the terrorist attacks on September 11, 2001. First Segment:
2 rounds of:
– 200.1 meter (218 yards) Coupon Carry w/ Rifle Carry (year of death) – 5 Thrusters (month of birth)
– 17 Chest Press (day of birth)
– 77 Calf Raises (year of birth)
– 200.1 meter (218 yards) Coupon Carry w/ Rifle Carry (year of death)

Second Segment:
2 Rounds of:
– 9 Blockies (month of death)
– 11 Pull Throughs (IC) (day of death)
– 24 Curls (years old)

Then, the PAX performed:
– 78 Merkins (floor # he was last seen on in the South Tower) – 343 LBC’s (# of firemen who died on 9/11)

MARY: See LBC’s above.

ANNOUNCEMENTS: 9/11 Stair Climb tomorrow 0415/0430, Overnight Ruck probably already started.

COT: • Welles Crowther was an equities trader at Sandler O’Neill and a volunteer firefighter at Empire Hook & Ladder Co. #1 in Nyack, NY. Welles was known for saving as many as 18 lives during the September 11 attacks in New York City. While carrying a woman on his back Crowther made his way to the 78th floor of the South Tower where he encountered a group of survivors who followed him 17 floors down where he dropped off the woman he was carrying before heading back up to help more people.
• When he returned to the 78th floor he had a red bandana around his nose and mouth to protect himself from the smoke. He was last seen assisting members of the FDNY to administer first aid and put out fires before the South Tower collapsed at 9:59 am. He was 24 years old.
• The legacy that Welles Crowther leaves is a true example of the common man doing the uncommon thing during crisis.

Tags: thepatriot, Short Rib, Rim Fire, Tariff, Bob the Builder, Ice Tea, Obadiah, CableGuy, Spokes, Strange Brew

Date: 2025-09-10
AO: thefarm
Q: Squatter
PAX: Trilogy, Firehead, Running Man
FNGs: None
COUNT: 4
WARMUP:
SSHs
Michael Phelps
Beet pickers
Willy Mays Hayes
Imperial Walkers

THE THANG:
The Gross, 12 of my most hated exercises, 12 reps each (~10-yard bear crawls were done in between each):

– Bear crawl
– Burpees
– Bear crawl
– American Hammers
– Bear crawl
– Mountain Climbers
– Bear crawl
– Jlos
– Bear crawl
– Bonnie Blairs
– Bear crawl
– Monkey Humpers
– Bear crawl
– Clapping Merkins
– Bear crawl
– Jump Squats
– Bear crawl
– Peter Parkers
– Bear crawl
– Carolina Dry Docks
– Bear crawl
– Derkins
– Bear crawl

We wrapped up with each PAX Qing their most hated exercise.

MARY:
– Freddy Mercury
– Flutter Kicks
– LBCs
– Glute Bridges
– Plank Hold

ANNOUNCEMENTS:
9/11 Stair Climb Thursday, Squatter will offer carpool, details coming soon Trilogy Q Friday
Ruck on Saturday, need Q

COT:
Practicing gratitude every day in an intentional manner has been working out for me!

Tags: thefarm, Trilogy, Firehead, Running Man

Date: 2025-09-08
AO: thefarm
Q: Firehead
PAX: Running Man, Squatter, Trilogy, Infinity
FNGs: None
COUNT: 5
WARMUP:
Arm Circles, Don Quixotes, Hillbillies

Mosey around the fields

THE THANG:
DORA

Merkin x 100
Sprint – Mosey 1/2

Coupon Curls x 150
Bear Crawl 1/3

Overhead Press x 200
Karaoke 1/2

LBC x 250
High Knees 1/3

Goblet Squat x 300 200
Mosey 1/2

MARY:
Rosalitas, Flutter Kicks, Side Crunches, American Hammers, Wall Sit

ANNOUNCEMENTS:
Squatter Q on Wednesday, Trilogy Q on Friday
9/11 Stair Climb!

COT:
After looking at a picture of dad when he was a few years younger than I am now, makes me appreciate that I’m trying to stay healthy. Healthspan matters way more than Lifespan.

Tags: thefarm, Running Man, Squatter, Trilogy, Infinity

Date: 2025-09-09
AO: thegeneral
Q: Robo
PAX: Gherkin, Hard Knox, Traveler, citrus
FNGs: None
COUNT: 5
WARMUP: SSH, Imp Walker, Hillbillies, LB Arm Circles, M Phelps, RVE, WMH, Down Dog, WGS ,Cobra.

THE THANG: IPC 50 Min. AMRAP.
Count total number of 100 meter sprints.

2 Thrusters
2 100 meter sprints, out and back.

4 Thrusters
4 Sprints

6 & 6, continue, etc.

One did Ruck Stairs.
One may have overdone the Thrusters.
Q modified and did various exercises.

MARY: Deep breathing.

ANNOUNCEMENTS: Post scores at F3 Greenwood, completed laps only.

COT: Being positive and encouraging is good, but beware of overdoing and verging on toxic positivity. Sometimes just listen and support.

Tags: thegeneral, Gherkin, Hard Knox, Traveler, citrus

Date: 2025-09-09
AO: delphi
Q: Atlas
PAX: Nano, Norm, Toolbox, Rocket, Fester, Monte Karlo, Pop Fly, Peanuts, Atlas, Rollingstone, Bam Bam; Decibels FNGs: None
COUNT: 11
WARMUP:
SSH, World’s greatest stretch, Squats, Cherie picks
THE THANG:
Push ups 25

Run burpees 8 + side overheadpress 25

Prisoners Squats 25
Run burpees 7 + curls 25

Hillbilly 25 (2=1)
Run burpees 7 + side overheadpress 25

Not worthy 25
Run burpees 7 + curls 25

Lunges 25 (2=1)
Run burpees 7 + side overheadpress 25

Kettlebell swing
Run burpees 7 + curls25

MARY:
V-ups; Jlos; Scorpion

ANNOUNCEMENTS:
Stairs climb;
IPC

COT:
343 members of the New York City Fire Department (FDNY) lost their lives making the ultimate sacrifice while responding to the World Trade Center terrorist attacks on September 11, 2001.
These brave men rushed into the burning towers to save lives, climbing stairs and guiding civilians to safety, demonstrating unparalleled selflessness and dedication.
We often use the phrase “Never Forget” to remember all nearly 3,000 people killed on 9/11, including the 343 firefighters and other public safety personnel who died that day. While remembering the 9/11 firefighters, celebrate heroes in our daily lives.

Tags: delphi, Nano, Norm, Toolbox, Rocket, Fester, Monte Karlo, Pop Fly, Peanuts, Atlas, Rollingstone, Bam Bam; Decibels