Category: Uncategorized

Date: 2026-08-12
AO: The Aerie
Q: Lonestar ,
PAX: Brian Valletta, Rifleman, Stewie, Lonestar
FNGs: None
COUNT: 4
WARMUPSide straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees:

THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below -20 merkins – 30 squats – 15 American hammer
-bear crawl to center of field and crab walk back, 20 big boy -8 point merkins (7 of them)
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-08-11
AO: Oldman Soccer
Q: citrus ,
PAX: citrus, Jenner
FNGs: None
COUNT: 11
WARMUP: Never
THE THANG: 6v5, until someone left with a blister
MARY: Never
ANNOUNCEMENTS: No
COT: Football is life

Date: 2026-08-11
AO: Delphi
Q: Peanuts ,
PAX: Peanuts, Rocket, Nano, Blue Steel
FNGs: None
COUNT: 4
WARMUP: SSH; WMH; IW; other various stretching movements
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-08-11
AO: The General
Q: Lazlo , Robo, Hard Knox
PAX: Hard Knox, Lazlo, Robo
FNGs: None
COUNT: 3
Power was gone. Kids were up all night. Parents were up all night. But a few of us made it out for an imprompt-q in the wind and just a little rain.

WARMUP: mosey, high knees, butt kickers, ssh, imperial walkers, hillbillies, Michael Phelps, cherry pickers, Willy mays Hayes, down dog. THE THANG:
Musical Dora. Pax 1 at the goal line, pax 2 at the 30c each do an exercise until relieved. Pax 3 shuttles between them. New song, new exercise. Took turns picking the exercise. Something like these, more or less: Mountain climbers
WW2s
Monkey humpers
Merkins
Coupon squats
Leg over coupons
Thrusters
Toe taps

MARY: around the circle twice picking exercises

ANNOUNCEMENTS: stair climb

COT: appreciated the chance to work together in the gloom

Date: 2026-08-11
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Hammerhead, Hammer, Hound Dog, @Dairy Free
FNGs: None
COUNT: 6
WARMUP: 10 in cadence
Good Mornings, Vege root extractors, Willy Mays Hayes, SSH, Arm Circles, Michael Phelps.
THE THANG: mosey to park benches for 2 sets of 10×3 Dips, Step Ups and Erkins. Mosey to rocks for 2 sets of 10x3ct Curls for the Girls, Overhead Triceps & Ground Pounders.

Mosey to Nats Stadium steps. 10x3ct set 1: base 15 Prisoner Squats/ top 25 SSH, set 2: base 15 Al Gore Squats/ top 25 Hillbillies set 3: 15 Bobby Hurleys/top 25 Imperial Walkers 10x3st LBCs and Heal Taps

Mosey back to rocks: 2 sets of 10×3 ct Wonder Bras, Rut Rows and Dead Lifts Mosey to bridge – on your six heads in center of circle 2 sets
PAX holds 45 degree leg extension while alternating PAX runs around pushing feet down. Human Centipede Bear Crawl
MARY
Mosey to COT for 10min of Mary Abs- 10 ct or 10 cadence Ab exercises- Freddie Mercuries, WWIIs, Low Slow Flutter, Chillcut Plank hold to 31 count, Ankle circles clockwise and counterclockwise, Heal Taps, 4ct plank jacks,

ANNOUNCEMENTS: 911 stair climb
COT: Inspired by Zeus Law in the Oddessey movie and the friendliness of my home town, YHC challenged PAX to greet everyone they cross paths with this week – make eye contact, smile and say hello. You never know how much of an impact that could make on someone.