Category: Uncategorized

Date: 2026-08-15
AO: Olympus
Q: Monk ,
PAX: Pop Fly, YNAB, Glee, Monk, Duncan, Ashe, Walk-on, El Camino, Pole’er FNGs: None
COUNT: 9
WARMUP: imperial walkers, hillbillies, down dog, …
THE THANG: phone number workout out in photo
Ultimate
MARY: skipped. Ultimate too much fun
ANNOUNCEMENTS: 9/11 stairs climb
COT: From time to time, everyone falls into despair, depression… when the circumstances of our lives lineup a certain way. It’s right to push back on them and try to change them, but it’s also right not to let the situation define you. Always remember to take a step back and look at the good in the world and people around you.

Date: 2026-08-14
AO: Atlantis
Q: Palmetto ,
PAX: Hound Dog, Hammer, Palmetto
FNGs: None
COUNT: 3
20 SSH
10 Imperial Walkers
Hill Billy’s
WMH
Root veg extract
OYO
mosey
⸻
EMOM:
At the start of each minute, complete the work. Rest whatever remains. 1 — 15 slow Bench Dips
2 — 15 Hand-Release Merkins
3 — 20 Bulgarian Split Squats
3.5 – Chain curls?
4 — Sprint
⸻
Tabata
8 minutes: 40 sec work / 20 sec rest
Alternate:
– Odd rounds: Air squats
– Even rounds: Carolina Dry-docs

“… warn those who are idle, comfort the discouraged, help the weak, be patient with everyone.” ‭‭1 Thessalonians‬ ‭5‬:‭14‬ ‭CSB‬‬
This command is not only a very helpful triage and guidance for what’s going on in front of us, but is also how God looks at you. Helps the weak. Comforts the discouraged. Warns the idle. And is very patient

Date: 2026-08-14
AO: Horizon
Q: 3 mile ,
PAX: Sunshine, DrugBoat, Attache’, Hobbyhorse, Trademark, Poe, 3 mile, Woody, Bo, vplaxico, SPINAL TAP, Shake ‘n’ Bake FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
10 SL Deadlifts then lunges, 15 merkins 20 squats 25 calf raises Xtreme F3 Ultimate
MARY: see above
ANNOUNCEMENTS: 9-11 stairclimb; Coffee-teria on Mondays during the summer
COT: thinking about Poe’s COT from last week about the evolving role of fatherhood as the kids get older and need less instruction/“fatherly advice” and how it relates to masculinity and being who we really are rather than what we think a man should be – for me, being vulnerability, not trying to have all the answers, and being able to ask for help.

Date: 2026-08-14
AO: Terrapin Station
Q: citrus ,
PAX: 2 percent, Lazlo, East Wing, Robo, V8, citrus, Breach, Ripcord, Flipper FNGs: None
COUNT: 9
WARMUP: tempo squats, IW, hillbillies, tempo squats, OH press, arm circles, OH press, down dog, world’s greatest stretch THE THANG:
Round 1: 20x B.O.M.B.S., rifle carry + farmer’s carry
Round 1: 15x B.O.M.B.S., rifle carry + 2 farmer’s carry
Round 1: 10x B.O.M.B.S., rifle carry + 3 farmer’s carry
Round 1: 5x B.O.M.B.S., rifle carry + 3 farmer’s carry
Round 1: 5x S.B.M.O.B., rifle carry + 2 farmer’s carry
Round 1: 10x S.B.M.O.B., rifle carry + farmer’s carry

B.O.M.B.S. = Burpees, Coupon OH Press, Merkins, Big Boi Situps, and Coupon Squat
S.B.M.O.B. = same exercises in reverse, and also reverse the starting position (e.g., start the squat from the bottom and call the “ups”)

MARY: Flutters, LCBs

ANNOUNCEMENTS: 9/11 stair climb (sept11stairclimb) / Grunt in Nov (thegrunt)

COT: Stay in the moment.

Date: 2026-08-14
AO: The Patriot
Q: CableGuy ,
PAX: Legacy, Boardwalk, Waterboy, Jag, Smokey, Rim Fire, CableGuy, Craigs List, Tax Guy, Primanti, Booking, Moderator, Big Short FNGs: None
COUNT: 13
WARMUP: SSH, AP, IW, HB, MP, CP, WMH, DD, CK
THE THANG: Split into two teams alternating reps and travel, working through 100 reps of a few exercises. All Pax did all reps, totaling 500. Sequence was: R1: Burpees, Farmer’s Carry
R2: Curl, Rifle Carry
R4: Merkin, Shoulder Carry
R5: Flutter Kick (IC), Rifle Carry
R6: Low Row, Farmer’s Carry
MARY: None
ANNOUNCEMENTS: 9/11 stair climb, Monday coffeeteria through August
COT: YHC taking his second and final kid to college today. All the feels. Necessary transitions still hurt a little. Thanks for being with me this morning!