Category: Uncategorized

Date: 2025-05-05
AO: acropolis
Q: Obadiah
PAX: Monk, Rambler, Peanuts, Hightower, Crop Duster, Ashe
FNGs: None
COUNT: 7

WARMUP: arm circles, Michael Phelps, cherry pickers with a twist, WMHs, down dog, WGS
THE THANG: series of exercises with an emphasis on abs, obliques, and arms. Best be getting that dad beach body ready for the summer. PAX did four laps on the track and about 100 curls for the girls along with lots of dips, sit-ups and full body exercises. No burpees today MARY: incorporated into the beatdown
ANNOUNCEMENTS: murph, convergence, shirts
COT: change of place +change of pace = Change of Perspective. Don’t stew in your own biases and perspectives, rather force yourself out of your comfort zone to see all sides and dimensions of challenges and challenging people.

Tags: acropolis, Monk, Rambler, Peanuts, Hightower, Crop Duster, Ashe

Date: 2025-05-06
AO: atlantis
Q: Forceps
PAX: Forceps, Smokee, Deflator, O’Captain, Hammerhead, Infinity, Hammer FNGs: None
COUNT: 7

EC – Forceps, Hammer and Nibblet
GM, WMH, Cherry pickers, SSH, Frankensteins monster,
Mosey around the park

8 HIMs – Forceps, Hammer, Hammerhead, Smokey, Deflator, Infinity, o’Captain, Nibblet (Downrange from Chapel Hill)

WARMUP
Hill Billies
Imperial Walkers
Good mornings -SC way
Willy Maze Haze
SSH
Arm circles
Cherry pickers

THE THANG

Mosey 1/4 mile to rock pile for 30 min of rocks
Grab a large rock and two small
Rotate left around the circle between each exercise
3 sets in cadence to 10 of the following

Curls for the Girls
Tricep overhead extension
Rut rows
Bus Drivers
Trunk twists
Wonder Bras
Ground Pounders
Rock hug/overhead squats

Switch to small rocks – 3 sets of 10 in cadence. Rotate between exercises

Flys
Tricep extensions
Nipplers
Rock arm circles
Raise the roof

Squats 2 sets 10

Mosey to under bridge
On your six rapid fire abs – 2 sets

MARY
WWII on my ups x 10
Heal taps in cadence to 10
Box cutters in cadence to 10
LSF in cadence to 10
Freddie Mercuries in cadence to 10
LBCs in cadence to 10

ANNOUNCEMENTS: Memorial Day Murph,
Talks of starting a challenge for T/TH ECs
Look for Atlantis Black Ops on Fridays at 6AM

COT: YOU WERE MADE FOR THE BATILE
What if every challenge you’re facing right now isn’t actually a setback? The pressure at work, the financial strain, the struggles, the loneliness-insert the obstacle in front of you-they aren’t setbacks. They re battlefields, and they re not there to break you; they re there to shape you. David didn’t become a king because of the comfort and privilege of the palace.
His kingship was forged in fields and caves, on the run, swinging slingshots at giants, dodging spears from jealous kings, wrestling his struggles, and accepting his failures. Every challenge that David faced was a battle he was created to fight. AND JUST AS DAVID’S BATTLES SHAPED HIM…YOUR BATTLES ARE SHAPING YOU.

We’re living in a time where men are burnt out, unfulfilled, discouraged, and suffering in the silence of isolation. What you’re walking through may be warfare rather than weakness. You’re in the middle of something meaningful, that matters, and will end in a legacy that ripples throughout generations.
There are really good men out there navigating really hard things, completely unaware of the eternal implications that each challenge has.

Tags: atlantis, Forceps, Smokee, Deflator, O’Captain, Hammerhead, Infinity, Hammer

Date: 2025-05-06
AO: delphi
Q: Pop Fly
PAX: Toolbox, Nano, Atlas, Yard Sale, Monte Karlo, NOAA, Rocket FNGs: None
COUNT: 8
WARMUP: Yes
THE THANG: EMOM
4 Rounds of 8 minutes
– 10x Burpees
– 25x Squats
– 25x Coupon Swings
– 25x OH Press
– 25x Curls
– 25x Lunges
– Plank
– 25x Calf Raises

32 minutes total

MARY: no time
ANNOUNCEMENTS: convergence, boneathon, memorial-murph-wod

COT: our children have become desensitized so much of the bad things out there. Remind them, show them, talk to them that violence is not trivial, that it is not cartoonish, and it is not the movies. It has real impact

Tags: delphi, Toolbox, Nano, Atlas, Yard Sale, Monte Karlo, NOAA, Rocket

Date: 2025-05-05
AO: horizon-ao
Q: Maguire
PAX: Purple Rain, Attache’, DoorDash, citrus, Enron, Jenner, Fish Fry, Kombucha FNGs: None
COUNT: 9
WARMUP: side straddle. Imperial walkers. Hillbillies. LBAC. Willie Mays. Pickers. Down dog. Greatest stretch. Cobra Kai.

THE THANG:
Rocky quote: you know the older I get the more things I gotta leave behind. That’s life. But you only stop fighting when you stop believing. Every step forward – no matter how small – is still a step forward who you are meant to be.

1. Loosen arms w some shadow boxing. Mosey to get coupons. Butt kickers. High knees.

2. 7s. One side burpees. Other side around the world w coupons.

3. 7 different lines. Timer was runner who went about 70 yards total with coupon. Other stations: blockies, coupon curls, merkins, joe louis, leg lifts over coupons, flutters while holding coupon. Did three full rotations.

4. Circle for 25 LBCs and a minute of shadow boxing (or so). Did that three times.

MARY: we did some spelling. All caps. Drago. Clubber Lang. Thunderlips.

ANNOUNCEMENTS: Boneathon. Murph. And more check channels.

COT: Huge rollercoaster week. Some personal loss and my oldest graduated college. Extreme highs and lows. Derek Jeter spoke at the commencement about Choices. Your choices. I think about TIME. We are not guaranteed tomorrow. Take advantage of time to be better, to help others and maybe even do more.

Tags: horizon-ao, Purple Rain, Attache’, DoorDash, citrus, Enron, Jenner, Fish Fry, Kombucha

Date: 2025-05-05
AO: thepatriot
Q: Summit
PAX: Bone, Rim Fire, Jones, Shake ‘n’ Bake, Smokey, 2 percent, Lucius, Bob the Builder, Anchorman, Trademark, Deliverance, Big Short, Short Rib, Gherkin, Ice Tea, Strange Brew, Wedding Singer, Lazlo, Prestige, Piano Man FNGs: None
COUNT: 21
WARMUP: All IC….SSH, IW, Hillbillies, Michael Phelps, Cherry Pickers, WMH, DD, WGS, Cobra Kai (in honor of Karate Kid song in playlist)

THE THANG:
– Mosey to amphitheater with stop on way for lunges.
– Tabata Set 1 (20 secs work, 10 secs rest) X 8 sets
– Box Jumps on steps -or- step ups
– Mosey around school stopping on way back for some lunges
– Tabata Set 2 (20 secs work, 10 secs rest) X 8 sets
– Alternate Shoulder Taps with legs on steps & Durkins (or Urkins or Merkins for modification) – EC…hold plank during rest
– Mosey around school back to track
– 10 min “Tough Guy Tuesday/Thursday Audition for Laz)
– From EZ Bear Crawl to 20 YL and do 3 Burpees…bear crawl back and do 2 No Surrenders at EZ…repeat for 10 mins.

MARY: All IC..Hammers, Leg Lifts, Flutter Kicks

ANNOUNCEMENTS: Boneathon, Murph, Convergence and don’t forget Mother’s Day! See Announcements channel.

COT:
YHC shared that 24 y.o. daughter visited from Jersey for weekend. We reflected and celebrated the accomplishment of a big goal that she set for herself to run a half marathon with YHC. She set the goal at a particularly challenging time in life.

YHC and daughter trained and completed the St Jude’s half in Dec2024. Each mile was dedicated to someone who may be experiencing their own trial. Also, celebrated every mile marker with a high five, shout out or YHC doing dance move…reminder to enjoy the journey. Message is that doing hard things can bring healing and we can enjoy the journey in the process.

This morning the PAX was treated to 80s movie music soundtracks throughout the beatdown. You’re welcome!

2 percent enjoyed the journey and identified every single movie…even the obscure ones. Bravo!

Tags: thepatriot, Bone, Rim Fire, Jones, Shake ‘n’ Bake, Smokey, 2 percent, Lucius, Bob the Builder, Anchorman, Trademark, Deliverance, Big Short, Short Rib, Gherkin, Ice Tea, Strange Brew, Wedding Singer, Lazlo, Prestige, Piano Man