Category: Uncategorized

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tg10 Better Late Than Never

Date: 2025-11-04
AO: tg10
Q: Traveler
PAX: Rim Fire, Gherkin, Baguette, Hobbyhorse, Lazlo
FNGs: None
COUNT: 6
WARMUP: Reading the post from YHC
THE THANG:

Every Minute on the Minute
– 4 burpees
– 8 bodyweight squats (touch hand to the ground each rep)
– 8 flutter kicks in cadence
– Bear crawl / crawl bear back and forth to the 50yd line until the minute is up

Score is total distance (in yards) crawled.

Gherkin: 240 :first_place_medal: thegeneral
Rim Fire: 229:medal: thefurnace
Hobbyhorse: 170 :sports_medal: #laceywoods
Baguette: 101 :fire: potomac-rising
Lazlo: 206 modified :muscle: thegeneral
YHC: 0 #mycouch

MARY: nope
ANNOUNCEMENTS: nope
COT: YHC didn’t make the time to complete his own Q. A nice humble pie lesson to make time for the things that you commit to. Good work, gents.

Tags: tg10, Rim Fire, Gherkin, Baguette, Hobbyhorse, Lazlo

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announcements Timmy Toughknuckles Takes No Prisoners on the Playground

Date: 2025-11-13
AO: announcements
Q: Horshack
PAX: Andrew Churchill, Mark Michael, Bluto
FNGs: None
COUNT: 4
WARMUP:
• SSH x 23 IC
• Chinooks x 23 IC forward and reverse / narrow and wide
• Swing Billies x 23 IC
• Alarm Clocks x 2
Burpies x 3
• Windmills x 23 IC
• Two laps with karaoke on the sides
• Learning to Phelps x 23 IC
• Cherry Pickers (Piano Keys Style) x 23 IC

THE THANG:
– Playground of Pain x 3 rounds
– 1. Bear Crawler sets the pace
– 2. Squats
– 3. Dips
– 4. Pull Ups
Between Rounds – Jacobs Ladder 7-5-3-1

MARY:
• Box Cutters x 23 Each Way IC
Protractor at 23 degrees
• Leg Lift Rosalitas x 23 IC
• Plank-o-rama IC x 23-23-23-23-23
• Flutters x 23 IC

ANNOUNCEMENTS:
– Recruiting for 2026 SLT:
– The Capital Region will be recruiting in the next 4 or 5 weeks for HIMs to join the SLT and is looking for more reps from Maryland
– The region has many of our HIMs returning to the SLT in 2026, but we also need to bring new men on.
– There are observation / advisory roles which will involve simply attending and participating in SLT meetings. – Please reach out to Legacy if you’re interested

COT:
– Shutdown ended last night, and I am thankful to be going back to work
– Over the last 40+ days, I allowed my daily routines to atrophy, let go of my one-meal-a-day diet, started grazing around the house, and struggled to maintain regular work hours and other structures
– I’ve gained 12 pounds and ready to build back some of those daily routines and structures.

Tags: announcements, Andrew Churchill, Mark Michael, Bluto

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hoya-paxa Back to School

Date: 2025-11-13
AO: hoya-paxa
Q: Gherkin
PAX: Trademark
FNGs: None
COUNT: 2
WARM UP
SSH, Imperial Walkers, arm circles, WMH, Down Dog, WGS, Cobra Kai

THE THANG
Mosey to the front of the hospital and bear crawl and lunge walk around the sidewalk with 10 burpees at 4 points along the way. Mosey through campus down to the Cooper Field stadium.
At the stadium, run each aisle of the steps to the other end of the stadium and then repeat running back to the beginning.

On the field, run backwards to the 25, sprint to the other 25 and run backwards to the goal line. Repeat 6 times.

Leave the stadium and mosey back to the AO. On the way, say good morning to each person we see. If they say good morning back, we keep running. If they don’t, we stop and do 5 burpees. Also make occasional stops for 10 deconstructed burpees (10 merkins, 10 squat thrusts and 10 squat jumps).

MARY
War hammers (4 count exercise, WWII situp into an american hammer) Box cutters, flutter kicks

ANNOUNCEMENTS
• F3 Holiday Bowl – Touch Football, Saturday 12/6, East v West • Charlie Brown Thanksgiving at #ignite Wed Nov 19

COT
YHC spends most of thr year worrying and planning about the future. This time of the year is a great time to be present, live in the moment and be thankful.

Tags: hoya-paxa, Trademark

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thefarm Cold to Hot Progression

Date: 2025-11-12
AO: thefarm
Q: Trilogy
PAX: Lumbergh, Moonshine, Running Man
FNGs: None
COUNT: 4
WARMUP:
Arm Circles
Imperial Walkers
Willy Mays Hayes
Beet Pickers

THE THANG:
Progressively add exercises each set with a Movement + Mosey between sets. Exercises – 10 Reps:
– SSH, IC
– Squats w/ Calf Raise, IC
– Grady Corn, IC
– Merkin, OMD
– Dips, IC
– Dirty Dog, IC
– Mountain Climbers, IC
– Bird Dog, IC

Movements – Sprints, Bear Crawls, Lunge Walks

MARY:
Tempo LBC, Flutter Kicks, Side Crunches Big Boy Sit-ups, Rosalitas,

ANNOUNCEMENTS:
COT:
If I wasn’t Q, I am not sure I would have made it today. I need to remember how good I feel after so I can get myself out of a warm bed before.

Tags: thefarm, Lumbergh, Moonshine, Running Man