Category: Uncategorized

Date: 2025-07-17
AO: thefurnace
Q: Summit
PAX: Deliverance, Gherkin, Bob the Builder, Anchorman
FNGs: None
COUNT: 5
WARMUP: IC: SSH, IW, HB, WMH, DD

THE THANG:
– Mosey around school
– Jacob’s Ladder
– Blockees at bottom of hill then rifle carry coupon to top of hill – Cactus jump squats at top and then farmer’s carry down
– Eight sets of 8, 7, 6, 5, 4, 3, 2, 1 reps.

MARY: IC…V-ups, American Hammers

ANNOUNCEMENTS: Slack

COT: Jacob’s Ladder (Genesis 28: 10-22 & John 1: 45-51)
– Insights:
– Resting in the Lord
– Seeking guidance in times of trial
– Lord’s grace and providence
– Access to Jesus
– Prayer time
– Note from YHC: Blessed by this time and the AO.

Tags: thefurnace, Deliverance, Gherkin, Bob the Builder, Anchorman

Date: 2025-07-17
AO: hoya-paxa
Q: Trademark
PAX: Daaa Auditor, Goldfish
FNGs: None
COUNT: 3
WARMUP:
Motivator 5–>8–>5 IC
Chain Breakers IC
Hairy Rockettes IC
Cherry Pickers IC
Various Leg Stretches
World’s Greatest L/R
Cobra Kia
THE THANG:
Station #1
– 25 Mercins
– 20 Big Bois
– 15 Jump Squats
– 10 Single Arm Rows
– Mosey Left

Station #2
– 25 Wide Mercins
– 20 LBCs
– 15 Air Squats
– 10 Plank w/ Single Arm Rows L/R
– Mosey Right

Station #3
– 25 Diamond Mercins
– 20 Freddy Mercies IC
– 15 Weighted Squats
– 10 Shoulder Air Press IC
– Mosey Straight

Station #4
– 25 Under the Fence Mercins (Downdog to Cobra Kai)
– 20 WWII
– 15 Air Squats
– 10 Toy Soldiers

MARY:
Box Cutters IC
Flutter Kicks
Freddy Mercury
…
– Shamed for Ending at 6:10
…
American Hammer IC
Big Boi V-Ups IC
Plank + Shoulder Tap IC

ANNOUNCEMENTS:
Congrats on the Marathon (Daaa Auditor)
Congrats on July 4th Maniversary (Trademark)
Party for Fitz-Hume (Bring everyone)

COT:
Coincidence? Not always. If a friend’s on your mind, you’re probably on theirs.

Tags: hoya-paxa, Daaa Auditor, Goldfish

Date: 2025-07-16
AO: horizon-ao
Q: Magoo
PAX: Disco, Kodiak, SPINAL TAP, Purple Rain
FNGs: None
COUNT: 5
WARMUP: Abe Vigoda, WMH, Caterpiller Merkins, assorted stretches
THE THANG: 2-mile neighborhood tour of playgrounds. Tower climb, log jump, bee sting dash, swing push, children’s slide, obstacle course, pull-ups, and incline sit-ups. MARY: quick stretch.
EXTRA CREDIT: Post work-out key fob search won by Kodiak at Chestnut Hills Playground. ANNOUNCEMENTS: The usual.
COT: Cultivate sponteneity and childlike joy.
And try to keep your fob in your shorts!

Tags: horizon-ao, Disco, Kodiak, SPINAL TAP, Purple Rain

Date: 2025-07-16
AO: compound
Q: Hightower
PAX: 3 mile, Big Bird, Popeyes, Ashe, Peanuts, Poe, Skidoos
FNGs: None
COUNT: 8
WARMUP:
SSH then lots of stretching, followed by fellowship jog up to basketball court.

THE THANG:
Full court 2-man dribble layup
Full court 2-man dribble jump shot

Then split into 2 teams for full court.

Halftime:
Flutter kicks
LBC’s

Continue into 2nd half

MARY:
Flutter kicks and LBCs

ANNOUNCEMENTS:
Ruck & Float
Rambler Hike
Cameroon Stem travel group, prayers & donations
Sept 11 Stair Climb

COT:
Moment of Silence, quite your thoughts, deep breaths, reset your brain for the day ahead

Tags: compound, 3 mile, Big Bird, Popeyes, Ashe, Peanuts, Poe, Skidoos

Date: 2025-07-16
AO: thefarm
Q: Firehead
PAX: Running Man, Pad Thai, Sparky
FNGs: None
COUNT: 4
WARMUP:
Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around Field

THE THANG:

SSH – 100
Alternating Side Squat – 20
Mountain climbers -25

Bear Crawl to midfield
WWII sit-up- 20
Diamond Merkin – 25

Dip – 25
Incline Merkin – 20

Mosey across fields picking up water bottles

High Knee – back to field
Plank Jacks – 25
Monkey Humper – 20

Mosey back
Wide Arm Merkin – 20
Squat – 30

MARY:
Flutter kicks, reverse lbcs, American hammers, Nolan Ryans

ANNOUNCEMENTS:

Moonshine Q on Friday

COT:

Isolation doesn’t help us. We need connection. Leverage your F3 brothers a little for it.

Tags: thefarm, Running Man, Pad Thai, Sparky