Date: 2025-06-27
AO: thepatriot
Q: Bob the Builder
PAX: CashApp, Prestige, Walker, Smokey, Legacy, Deliverance, citrus, Jag, Rim Fire, Boardwalk, Strange Brew, Summit, Anchorman, DoorDash, Grass-fed FNGs: 1 Grass-fed
COUNT: 16
WARMUP:
– Side-Straddle Hops
– Imperial Walkers
– Hillbillies
– Little Arm Circles
– Michael Phelps
– Cherry Picker
– Willie Mays Hays
– Downward Dog
– World’s Greatest Stretch
– Cobra Cai
THE THANG (inspired by Gherkin):
Round 1
• 4 burpees,
• Crawl Bear to 20
• 4 Burpees
• Run back to endline
Round 2
• Repeat Round 1
• 5 Burpees
• Bear Crawl to 40
• 5 Burpees
• Run back to endline
Round 3
• Repeat Rounds 1 & 2
• 6 Burpees
• Lunge Walk to far 40
• 6 burpees
• Run back to endline
Round 4
• Repeat Rounds 1, 2 & 3
• 7 Burpees
• Backwards Run to far 20
• 7 burpees
• Run back to endline
Round 5
• Repeat Rounds 1, 2, 3 & 4
• 8 Burpees
• Sprint to far endline
• Perform 8 burpees
• Run back to endline
Workout Summary
Burpees 160 Reps
Mosey 700 Yards
Crawl Bear 100 Yards
Bear Crawl 160 Yards
Lunge Walks 180 Yards
Backwards Run 160 Yards
Run/Spring 100 Yards
MARY: Freddie Mercury, Flutter Kicks
ANNOUNCEMENTS:
Site Q Needed for the 9/11 Stair Climb: This annual event honors the 110 flights first responders climbed on 9/11 by climbing the Lincoln steps 24 times.
Anchorman is hosting a vision casting/fellowship event tomorrow, Saturday, June 28 from 6–9 p.m. at 2604 N. George Mason Dr., Arlington.
COT: Talked about modeling healthy masculinity for our kids—especially the trait of voluntary adventure. Encouragement to lean into risk and say yes to the unknown, not just play it safe. Be the one who takes the kids camping.
Tags: thepatriot, CashApp, Prestige, Walker, Smokey, Legacy, Deliverance, citrus, Jag, Rim Fire, Boardwalk, Strange Brew, Summit, Anchorman, DoorDash, Grass-fed
