Category: Uncategorized

Date: 2025-10-10
AO: thefarm
Q: Trilogy
PAX: Firehead, Infinity, Squatter, Running Man
FNGs: None
COUNT: 5
WARMUP:
Arm Circles
Michael Phelps
Imperial Walkers
Willy Mays Hayes

THE THANG:
Progressively add exercises each set with a Movement + Mosey between sets. Exercises – 10 Reps:
SSH, IC
Squats w/ Calf Raise, IC
Grady Corn, IC
Merkins, On count
Dips, IC
Dirty Dog, IC
Mountain Climbers, IC
Bird Dog, IC

Movements:
Sprint
Lunge Worm
Bear Crawl
Lunge Walk
Frankensteins

MARY:
Bench Crunches

ANNOUNCEMENTS:
Ruck Saturday, 7am
Road Cleanup Oct 25

COT:
Life lesson from the airline safety briefing: If the oxygen masks drop, put on your mask first before helping others. In other words, make sure you take care of yourself so you can take care of others.

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

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