Category: Uncategorized

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ao-the-bullpen Around the Table

Date: 2025-09-24
AO: ao-the-bullpen
Q: Peloton
PAX: Bamm-Bamm, Peanuts, Peloton
FNGs: None
COUNT: 3
WARMUP:
– SSH-H
– Willy Mays Hayes
– Don Quixotis
– 5 Burpees OYO (Peanuts was a minute late)
– Stretch OYO
THE THANG:
– Three stations (rows of picnic tables with a total of 11 seats).
– Perform one rep for seat one, two for two, three for three,… eleven for eleven. – exercises were sep ups, dips, Bulgarian squats.
– Mosey after each round.
– PAX rotated to do each station one time.
– Round 4 was all exercises at each bench.

ANNOUNCEMENTS:
– 2nd F event at Bunny Man brewery
– Look for opportunities to do IronPAX beatdowns

COT:
Share a favorite poem.

Tags: ao-the-bullpen, Bamm-Bamm, Peanuts, Peloton

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thedriveway Leveraging leverage and weight

Date: 2025-09-24
AO: thedriveway
Q: Play-Doh
PAX: Flux, Hops, SAAS, Prestige, Bone
FNGs: None
COUNT: 6
WARMUP:

SSH, MP, AC, WMH, F, overhead squats, WGS, DD2CK

THE THANG:

– deadlifts, swing weight, accentuate the eccentric, 1×5
– Swings, 10×10, EMOM
– Merkins, elevated feet/bent over rows, 3x(5/5)
– Carry 100m
– Merkins, one hand on coupon/bent over rows, 4x(5/5) l,r
– Carry 100m
– Merkins, weighted (ruck/vest/coupon on back)/bent over rows, 3x(5/5) – Carry 100 m

MARY:

Windmills 1×5 l,r

ANNOUNCEMENTS:

Boneathon-start training. Anyone interested in rucking the 26.2? YHC would like to try, possibly starting at midnight.

YHC will Q a #driveway extra credit workout for 6 Fridays in a row, mid October-mid November. We will repeat the same workout each Friday, increasing the level of difficulty each time (rep count, not weight). It will be a more conventional strength progression. Exact dates forthcoming. Hope to SYITG!

COT:

A low tech, high concept approach to exercise can be very powerful. E.g., manipulating leverage can harness the merkin for true strength gains. So, to progress there is no need to reinvent the wheel. Just explore high concept tweaks of the core exercises.

Tags: thedriveway, Flux, Hops, SAAS, Prestige, Bone

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thefarm Simple, Not Easy

Date: 2025-09-24
AO: thefarm
Q: Squatter
PAX: Lumbergh, Firehead, Running Man, Diesel (DR from Burbank) FNGs: None
COUNT: 5
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Imperial Walkers

THE THANG:

Merkins
Reverse Lunges
Mountain Climbers IC
Imperial Walkers

Mosey, Frankenstein or Lunges

Derkins
Dips
Step Ups
Erkins

Mosey, Frankenstein or Lunges

Squats
Shoulder Taps
Calf Raises
Bird Dogs

MARY:
Freddy Mercury IC
Flutter Kicks IC
LBCs
Glute Bridges 12
Plank Hold

ANNOUNCEMENTS:
FireheadQ Friday
Squatter Q Saturday

COT:
You can’t be everything for everyone, prioritize the important things in life and learn to say no to everything else.

Tags: thefarm, Lumbergh, Firehead, Running Man, Diesel (DR from Burbank)

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horizon-ao Up the Hill

Date: 2025-09-24
AO: horizon-ao
Q: SPINAL TAP
PAX: Disco, Gherkin, Attache’, Kodiak, Magoo, Mr Haand, Purple Rain, sticks, Kombucha FNGs: None
COUNT: 10

WARMUP: SSH, Michael Phelps, Waterwheel, WMH, cherry picker, Tai fighter, up/down dog, WGS
THE THANG: Burpees, no surrender, courtesy squats, bobby hurley, mountain climber, merkin, dips, hilly billies MARY: Abs you need is love
ANNOUNCEMENTS: iron Pax
COT: Look toward the sun

Tags: horizon-ao, Disco, Gherkin, Attache’, Kodiak, Magoo, Mr Haand, Purple Rain, sticks, Kombucha