Category: Uncategorized

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atlantis Mobile Motivators w/USMC singsong

Date: 2025-08-08
AO: atlantis
Q: Hammerhead
PAX: Hammer, Clerk, O’Captain, FNG (@Palmetto)
FNGs: 1 FNG (@Palmetto)
COUNT: 5
WARMUP: SSH, WMH, CPs, WGS
THE THANG: Lefty righty lo’… here we go into moving motivator medley

Then raise roof, party Arms, tee to wyes and wye claps running²

motivators

In tee, arm circle fwd/rev… then in wye arm circle fwd/rev

Boot Camp singsong:

“Hey mister staff sergeant what do you say

If i sign the dotted line today?

He said, Johnny Johnny, listen son

Don’t say a word till my speech is done

Hey bop beilleu bop, Marine Corps baby

You sign up for this and people call you crazy

You’re gonna be one boss man stud

With a pack on your back and some fight in your blood

He said just you wait till training day one

If youre gonna stay you better find a way to run

Youre gonna run all day till the setting sun

Youre gonna run all day till the Runnings done

He said:
One mile, no sweat

Two miles better yet

The miles, PFT

Four miles, Army

Five miles, halfway there

Six miles, say a prayer

Mile 7, feels like heaven

Mile 8, feeling great

Mile 9, feeling fine

Mile 10, do it again”

MARY: DKs, Kneescrapers, DDs, HelloDollies, FreddyMerks, Ropeclimbs

ANNOUNCEMENTS: 9/11 Stairclimb- stay tuned

COT: Empathy in Leadership

Tags: atlantis, Hammer, Clerk, O’Captain, FNG (@Palmetto)

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horizon-ao Benchwarmers

Date: 2025-08-08
AO: horizon-ao
Q: SAAS
PAX: Disco, sticks, Old Bay, Attache’, Kombucha
FNGs: None
COUNT: 6
WARMUP: usual
THE THANG: all movements on the bench:

3 rounds
– 10 dirkens
– 10 incline diamond merkins
– 10 dips
– 10 Carolina dry docks

3 rounds:
– 10 step ups
– 10 Bulgarian split squats per leg
– 10 Bulgarian calf raises per leg
– 10 cactus squats

3 rounds
– 10 seated leg raises
– 10 toe taps
– 10 incline shoulder taps

Mosey down the sidewalk and up the stairs after each round

MARY: 50 LBCs

ANNOUNCEMENTS: 9/11 is on 9/11

COT: I recently organized a family reunion, the first since 2009. We’re not an especially close family. I appreciate the F3 principle “freed to lead”, you don’t need anyone’s permission to organize something.

Tags: horizon-ao, Disco, sticks, Old Bay, Attache’, Kombucha

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thehighlands Mexican fiesta

Date: 2025-08-07
AO: thehighlands
Q: Katniss
PAX: LTD, Malware
FNGs: None
COUNT: 3
WARMUP: stretching and stuff
THE THANG: the pax used Mexican tunes to exercise. First was La cucaracha with a series of single leg exercises. Followed by El Ricky de Bobby. Next was a combo of cardio accompanied by Despacito. Then more el Ricky de Bobby. Next was arm exercises alongside Gasolina. Then more El Ricky de Bobby. Last was leg exercises.
MARY: sombrerOs , folding tacos, flutter kicks, el penguins crunches. Hold the plank for the length of the song “Tequila.” ANNOUNCEMENTS: 9/11 stair climb
COT: we all work hard and lead disciplined lives. When you have the time and the company, make a good “bad” choice and drink that extra tequila shot!

Tags: thehighlands, LTD, Malware