Category: Uncategorized

Date: 2025-05-31
AO: olympus
Q: Pop Fly
PAX: Nano, Toolbox, Ashe, Rollingstone, Doodles, Walk-on, Gandalf FNGs: None
COUNT: 8
WARMUP: warm up lap and stretching
THE THANG:
1) tg10 at a gentlemen’s pace
2) Catch me if you can as detailed on thegeneral by Lazlo
3) Ultimate Frisbee
MARY: During Ultimate
ANNOUNCEMENTS: convergence and 2ndf before Convergence
COT: The group had a nice conversation about what it means to grow old, and what it means to remain consistent, and how we’re looking for the things in front of us but also remembering what is behind us.

“We do not know what we will find ahead of us until we leave the behind behind” – Kimberly Akimbo

Tags: olympus, Nano, Toolbox, Ashe, Rollingstone, Doodles, Walk-on, Gandalf

Date: 2025-05-31
AO: freestate
Q: F3 Scabby
PAX: CashOnly, Andrew Churchill, Mumford, Cannoli, Deagle, Pigeon, Hot Sauce, Birdman, Moonman, , Sophie (Prime; winston 2.0); Justin (Macho Picchu) FNGs: 1 Sophie (Prime; winston 2.0); Justin (Macho Picchu)
COUNT: 12
WARMUP: SSH, IW, 5 burpees
THE THANG: Run (Sangamore – canal – walholding loop) with exercises along the way MARY: flutter, scissors, Freddie mercury, American hammer
ANNOUNCEMENTS: welcome 2 FNGs! Justin/Macho Picchu and Sophie/Prime. June 7 convergence (carpool from Waldorf AO departs 6:20a). COT: 🙂

Tags: freestate, CashOnly, Andrew Churchill, Mumford, Cannoli, Deagle, Pigeon, Hot Sauce, Birdman, Moonman, , Sophie (Prime; winston 2.0); Justin (Macho Picchu)

Date: 2025-05-30
AO: horizon-ao
Q: Bone
PAX: Attache’, 3 mile, F-No, Kodiak, Shake ‘n’ Bake, Po, sticks, vplaxico FNGs: None
COUNT: 9
WARMUP: Side Straddle Hops
LBAC – fwd and back
Willie Mays Hays
Root Vegetable Extractor
Downward Dog, WGS, Cobra Kai
THE THANG: 4 burpees. 7 jump squats
Mosey to the low wall
40 irkins, 7 monkey humpers
40 dirkins, 7 ?
40 merkins, 7 ?
Mosey to the pull up bar
PAX did LBCs, Toy Soldiers, Freddy Mercuries, Dirty Dogs both sides, repeat, while one person did 4, 7, or 11 pull ups. To the field.
40 shoulder taps, backwards run to other end for 7 burpees.
Backwards run to 40 mountain climbers.
Backwards run to 7 burpees
Backwards run to 40 overhead claps.
7 more burpees
MARY: LBC, Ring of Fire – your choice of 4 or 7 of a merkin-like exercise. Freddy Mercury, Donkey Kicks each side. ANNOUNCEMENTS: Boneathon-tomorrow. Convergence-next weekend
COT: Crazy is what the normal man calls the committed. Do hard things, motivate each other, thank for coming out.

Tags: horizon-ao, Attache’, 3 mile, F-No, Kodiak, Shake ‘n’ Bake, Po, sticks, vplaxico

Date: 2025-05-30
AO: thefarm
Q: Squatter
PAX: Mike Davis, Firehead, Running Man, Infinity, Chewy, Moonshine FNGs: 1 Moonshine
COUNT: 7
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Beet Pickers
– Imperial Walkers
– Mosey around the triangle

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey

MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC

ANNOUNCEMENTS:
Pad Thai move Sat June 14 @ 0730
Ruck tomorrow 7AM Squatter Q
Infinity Q on Monday

COT:
Challenges build resilience, shape character, and lead to growth. Doing hard things pushes you beyond your comfort zone, teaching perseverance and discipline—qualities that fuel success and fulfillment. As Theodore Roosevelt said, “Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty.” Every struggle strengthens you, and every obstacle overcome brings you closer to your best self.

Tags: thefarm, Mike Davis, Firehead, Running Man, Infinity, Chewy, Moonshine

Date: 2025-05-30
AO: atlantis
Q: Hammer
PAX: Jonathan Wren, Hammerhead
FNGs: None
COUNT: 3
WARMUP: SSH, DQ, Down Dog -> WGS, Cobra Kai, 5 minute mosey. THE THANG: Four Stations, EMOM switch, 20 minutes of work (OYO but together) 1. 60# Sandbag, Single-leg Posted Deadlifts
2. 60# Sandbag Clean and Press
3. 30# (each hand) Farmer’s Carry
4. 20# Plate, Bulgarian Split Squats
MARY:
1. Freddie Mercury Double-taps (4ct, IC, 20)
2. Flutter Kicks (4ct, IC, 25)
3. Hollow Body (30 sec)
4. Low Plank (60sec)
ANNOUNCEMENTS: F2 event on Friday June 6, F3 Convergence Saturday AM June 7 – Hammerhead carpool will depart from atlantis at 0630.
COT: Doubt. I’ve been fumbling around looking for work for a few months now and it’s easy to have the doubts creep in. So I went looking for some motivational guidance to pass along to the men. Jocko had a gem buried in something I listened to. Listen to the doubts. Respect them. Don’t fear them, but understand where they’re coming from. Use that understanding to poke holes in your approaches, your preparation, use them to get better so when the time comes, you are prepared, you are ready and able to achieve success at the moment of criticality.

Tags: atlantis, Jonathan Wren, Hammerhead