Category: Uncategorized

Date: 2025-11-14
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Jeremy Hurlbutt
FNGs: None
COUNT: 2
WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:
Center pax:
10 cleans 10 merkins 10 taint scrapers

Other pax:
Round 1 – merkins until center pax is complete
Round 2 – coupon squats

Mosey

Center pax: 6 blockies 10 squats 20 curls

Other pax:
Round 1 – shoulder press
Round 2 – LBC

Mosey

Center pax: 10 cleans 10 squats 10 taint scrapers

Other pax:
Round 1 – curls

Center pax: 6 blockies 10 merkins 20 curls

Other pax:
Round 1 – bent over rows

MARY:
10 big boy sit-ups
10 scissors
10 dying crab cockroach
10 reverse crunches
10 Freddie merkury

ANNOUNCEMENTS:
Planning for 3rd annual Nathaniel Kronisch football workout. Date to be finalized soon.

COT:
A dad from my sons baseball team passed away suddenly this past weekend. A tragic loss for his wife and 4 small kids. I don’t know the cause but events like this are one of the reasons I stay as active as I do. Death doesn’t scare me. But leaving my family in a position of vulnerability does. When I’m old and they don’t rely on me any more (or at least as much) death can come for me when it wants. For now, I’ll stay extremely active to ensure I’m doing what it’s my control to see my kids grow old and hold my wife’s hand a little while longer.

Tags: potomac-rising, Jeremy Hurlbutt

Date: 2025-11-14
AO: thepatriot
Q: CableGuy
PAX: Bob the Builder, My Space, Shake ‘n’ Bake, citrus, Big Short, SAAS, Rim Fire, Boardwalk, Memento, Strange Brew, Lazlo, Goose, Sunshine, Hops, Two Goose’s on Slack – hope I tagged the correct water fowl. FNGs: None
COUNT: 17
WARMUP:
SSH, IW, AC, CP, WMH, DD, CK
THE THANG:
Pax took a truncated fellowship lap on over to the home side 50 where we split into three teams to perform: 50 Body Weight Squats
40 Big Boy Situps
30 Merkins
20 Bonnie Blairs (SC)
10 Kraken Burpees, modified after Round 3 to regular Burpees 400M run
X 5 rounds
MARY: None
ANNOUNCEMENTS: Touch football interest?
COT: YHC had a situation recently where lots of building pressure and anxiety led to an evening at his in-law’s where he was pissed off and irritable and didn’t want to be there and it showed. Basically took a lot of stuff out on his family. It was a bad night for the ol’ Cabler. Had to really step back and take a look at myself. If leading up to this he had discussed certain stresses with his M, whole thing could have been avoided. My lesson was learn to sense when I’m going sideways, communicate, let those close to me help me. Sharing in case it might help one of you. Appreciate that I have made first and third person voice shifts throughout this writeup.

Tags: thepatriot, Bob the Builder, My Space, Shake ‘n’ Bake, citrus, Big Short, SAAS, Rim Fire, Boardwalk, Memento, Strange Brew, Lazlo, Goose, Sunshine, Hops, Two Goose’s on Slack – hope I tagged the correct water fowl.

Date: 2025-11-14
AO: atlantis
Q: Hammer
PAX: Teenager, ádhúil, SeaCow, Palmetto, Sideout
FNGs: None
COUNT: 6
WARMUP: SSH, Good Mornings, WillyMaysHayes, DownDog, WGS, Cobra Kai, Rockettes, Tempo Merkins, Beast Merkins, THE THANG: Mosey to Delta Dock.
Two Rounds: Box Jumps (10) Single-Leg Get-ups (10 ea), Jump Squats (10) Mosey for about a minute + sprint hard-as-possible for ~30 seconds
Two rounds: Cossack Squats (10 ea leg), Matrix Squats (10/partner), Calf raises (50), Mosey for about a minute, sprint hard-as-possible ~30 seconds Finish with 20 jump squats – burn out, all out.
MARY: V-ups, Freddie Mercs, Hollow Body Hold (30 sec), Heels-to-heaven, and something Seacow called that I forget ANNOUNCEMENTS: Vote in the poll for Hammerhead’s going-away party.
COT: Be nimble. Be humble. Be self-aware. Do the things you have to do first, then the things you want to do.

Tags: atlantis, Teenager, ádhúil, SeaCow, Palmetto, Sideout

Date: 2025-11-14
AO: terrapin-station
Q: Groundhog
PAX: 2 percent, Flipper, Sloop, Gherkin, Popeye, Michael Smith, Robo, Kodak, Goldfish FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, Little Bitty, MP, RVE, WMH, DD, Worlds Greatest, Cobra

THE THANG: Celebrating the Weekend of Steve
Honey Do List: 11s with Coupon Swings and Step Ups
Man Cave: 10 Curls – Rifle Carry – 5 Blockees, subtract one Blockee each round
Watch Football: Run for a TD while PAX watch while doing American Hammers/Bobby Hurleys

MARY:
165 total reps (smoking meat at 165 degrees)
33 LBCs
33 Toy Soldiers
33 Flutter Kicks
33 Donkey Kicks
33 Freddie Mercurys

ANNOUNCEMENTS:
Charlie Brown Thanksgiving – check channels
2 percent help me here you mentioned something else

COT: Every person is different in terms of what they need for a “reset” or to “refill their tank”. For YHC growing up as an only child, it is alone time to get things done and relax. It’s important to figure out what that is for you and to make sure you prioritize it in your life – it will make you a better husband, father, and man.

Tags: terrapin-station, 2 percent, Flipper, Sloop, Gherkin, Popeye, Michael Smith, Robo, Kodak, Goldfish

Date: 2025-11-12
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP:
– SSHH
– Learning to Phelps
– Stretch OYO
THE THANG:
– 500 Step ups each
MARY:
– Willy Mays Hayes

COT:
– Deep discussion throughout between the PAX

Tags: ao-the-bullpen, Trolley, Peloton