Category: Uncategorized

Date: 2025-08-29
AO: sparta
Q: Pop Fly
PAX: Obadiah, Monte Karlo, Monk, Crop Duster, Fester, Part-Time, Nano, Battleship, Peanuts, Sunny, Norm FNGs: None
COUNT: 12
WARMUP: Stretching and a quasi-motivational speech

THE THANG:
Part 1: Modified murder bunny massacre
– Murder Bunny 25 yds/ 25x cross over Merkins / leave block return to start line
– 5x Burpees/ run to block / Murder Bunny 25 yds / 50 coupon squats / leave block return to start line
– 5x Burpees/ run to block / Murder Bunny 25 yds / 75 coupon curls / leave block return to start line
– 5x Burpees/ run to block / Murder Bunny 25 yds / 100 windshield wipers / take block return to start line

Part 2: 3rd Round of the Meatloaf Massacre
– 10 man makers
– 20 thrusters
– 30 KB swings
– 40 coupon squats
– 50 incline Merkins
– Run 2 laps

MARY: Sit ups & Freddie Mercury

ANNOUNCEMENTS: IPC & Stair Climb

COT: The IPC shows us where we need to work on our own physical fitness. Look at it as an opportunity to know where you need work and to gain information that will help push you to get better

Tags: sparta, Obadiah, Monte Karlo, Monk, Crop Duster, Fester, Part-Time, Nano, Battleship, Peanuts, Sunny, Norm

Date: 2025-08-28
AO: hoya-paxa
Q: Trademark
PAX: Goldfish, Ziggy, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP:
Motivator, IW, HB, WMH, Chain Breakers, Cherry Pickers, Arm Circles, Circle Arms, Run to Cooper Field

THE THANG:
Station 1: Maybe we should do legs?
1. Jump Squat x 15
2. 10 & 2 x 10 ic
3. Front alternating lunches x 20 ic
4. Run 50, Sprint 50, Run 100 yards

Station 2: More legs, please
1. Bobby Hurely x 10
2. Appolo Antwon Ohno x 10
3. Airsquare + Calf Raise x 20
4. Alternative run/sprint every 25 yards for 200.

Station 3: Maybe we should change it up? Nah.
1. Jump Tuck x 10
2. Plyo Run Stance x 10 IC
3. Alt. side to side lunges 10 IC
4. Karaoke (R), Run, Karadoke (L), Spring for 100 yards and back

Mosey home.

Impromptu farmers carry to stash spare coupons.

MARY:
LBCs, Toy Soldiers, Leg Raises, Flutter Kicks, Bicycles x 20

ANNOUNCEMENTS: 9/11 Stairclimb, Check Channel

COT: Thankful for the gift of the day, for the breath in our lungs and the strength in our souls. We also prayed for the courage to lead.

Tags: hoya-paxa, Goldfish, Ziggy, Hobbyhorse

Date: 2025-08-28
AO: freestate
Q: Deagle
PAX: Horshack, CashOnly, Andrew Churchill
FNGs: None
COUNT: 4
WARMUP:
– SSH x 25 IC
– Swingbillies x15 IC
– Hairy Rockets x15 IC
– Carolina Dry docks x10 IC
– Monkey Humpers x10 IC
– 2 laps around the blacktop
– Merkin x10, Shoulder Taps x10, Merkin x10, Plank Jacks x10, Merkin x10 – Michael Phelps OYO
– Cherry Pickers x 15 IC
– Windmills x 10 IC

THE THANG:
The Supervisor – pax runs to the cones and back. Exercises:
– Curls (500)
– Merkin (250)
– Coupon Squats (260)
– Dips (300)
– Upright Row (400)

MARY:
– Reverse Crunches
– Dying Cockroach
– Little Mermaid
– X-Factor
– Scissors + Flutters

ANNOUNCEMENTS:
– 9/11 stairs climb

COT:
– Deagle thanked Andrew Churchill for stepping up when he was away, and demonstrating a true leadership.
– The OGs decided to nominate Winston to formally assume the Site Q role, and 3/4 (well, Winston did not really participate, so it was more like 3/3) voted YES. – With that, Winston is now the new freestate Site Q
– God have mercy… :pray:

Tags: freestate, Horshack, CashOnly, Andrew Churchill

Date: 2025-08-28
AO: olympus
Q: Norm
PAX: Doodles, Part-Time, Toolbox, Peanuts, Pop Fly, Obadiah, Rollingstone, Battleship, Crop Duster FNGs: None
COUNT: 10
WARMUP:
Demotivators x 5
IW x 10
HB x 10
Good Mornings x 10
Don Quixote x 10
Cherry Pickers x 10
Willie Mays Hays x 10
Frankensteins x 10
Stretching (Cobra, Child’s Pose, Downward Dog)

THE THANG:
“Stairway to Sevens” – just like to sounds – Seven at the stairs – Shoulder Tap Merkins at the top – Squat Jumps at the Bottom

“7 of Diamonds (or square or rectangle,,,)
Station 1: coupon exercise x 7 reps (corner of the end zone) Q forgot to preblast the need for coupons so we partnered up and made it work Round 1: Murder bunnies while partner did plank Jacks
Round 2: Ground Pounders – partner plank Jacks
Round 3: curls for the girls

Station 2: leg exercise x 14 reps
Round 1: cobra squats
Round 2: lunges
Round 3: monkey humpers

Station 3: arm exercise x 21 reps (using bench near the 50 yard line) Round 1: Irkins
Round 2: Dirkins
Round 3: Dips

Station 4: Ab exercise x 28 reps (opposite sideline on the 50 yard line) Round 1: Big Boys
Round 2: LSF
Round 3: LBC’s

Ricky Bobby for one lap around the track

MARY:
Each PAX selected an Ab exercise (round robin)

ANNOUNCEMENTS:
9/11 stair climb

COT:
Honored to lead my first Capital workout on my 7 year F3 anniversary. Had a few hiccups along the way but we got through it. I’m thankful for this group and the way you guys push me and help me be a better (and stronger) version of myself. Keep it up gents!

Philippians 3:14 – I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Keep pressing on toward the goal!!

Tags: olympus, Doodles, Part-Time, Toolbox, Peanuts, Pop Fly, Obadiah, Rollingstone, Battleship, Crop Duster

Date: 2025-08-27
AO: ignite
Q: Goldfish
PAX: Legacy, Popeye, 2 percent, meister, Flat Tire, Kodak, Pepco, Ice Tea, Strange Brew, V8 FNGs: None
COUNT: 11
WARMUP: The usual

THE THANG: Revisit some classics:
31 burpees, then mosey to new parking lot
Bear crawl relay race, then mosey to LBT
LBT x2, then mosey to BofA
Polejumper back to start w/3 burpees and 5 merkins at each pole

MARY:
Abbreviated plank-a-palooza: 30 sec plank, followed by 10 toy soldiers, 30 sec side plank followed by 10 nolan ryans (both sides)

ANNOUNCEMENTS:
9/11 stair climb and ruck options
opportunity to rep F3 at Columbia on Sunday, 9/14, let Goldfish and Kodak know if interested in joining (see post higher in channel too)

COT:
It was fun to revisit some of the best Qs from this past year. I’m thankful to get be the site Q of this great AO and follow in the footsteps of Major Payne and Popeye. Thanks for letting me lead and meister we will miss you, best of luck in India!

Tags: ignite, Legacy, Popeye, 2 percent, meister, Flat Tire, Kodak, Pepco, Ice Tea, Strange Brew, V8