Category: Uncategorized

Date: 2025-05-23
AO: thefarm
Q: Trilogy
PAX: Infinity, F-No, Squatter, Running Man, Sparky, Firehead FNGs: None
COUNT: 7
WARMUP:
Arm Circles
Willy Mays Hayes
Michael Phelps
Don Quixotes
Beet pickers
Mosey around the field
THE THANG:
SSH
Dirty Dog
Merkin
T-Clap
Dips
Lunge Worm

SSH
Dirty Dog
Merkin
T-Clap
Dips
Walking Lunges

SSH
Dirty Dog
Merkin
T-Clap
Dips
Lunge Worm
MARY:
x-factor
side crunches
flutter kicks
penguin crunches
Rosalitas
American Hammer
ANNOUNCEMENTS:
Ruck on Saturday
COT:
Self critique vs self criticism – how self critique can be good for reflection and improvement while self criticism can actually hold you back from growth.

Tags: thefarm, Infinity, F-No, Squatter, Running Man, Sparky, Firehead

Date: 2025-05-23
AO: terrapin-station
Q: 2 percent
PAX: Flipper, Fitz-Hume, Ice Tea, Enron, Kodak, Groundhog, Goldfish, CableGuy, Popeye, Breach, Hobbyhorse, Short Rib, Anchorman, Jenner, Flat Tire FNGs: None
COUNT: 16
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Don Quixote’s; World’s Greatest Stretch.

THE THANG:
3 minutes of the PAX dancing to Cascada’s – “Every Time We Touch” moving between: • Bounce Squats
• SSH’s
• Butt Kickers
• High Knees
• Side to side jumps
• Front-to-back jumps

Beach Muscles: 3 rounds of 1 minute Tabata alternating between Pull ups/Dips

Back to the blacktop for 2 rounds of G.T.L. (no, not Gym Tan Laundry) 1min Tabata, 20 second rets: • Glute Bridges (w/ coupon)
• T-Merkins
• Lunges (w/ coupon)

2 rounds of
• Chest Press 20
• Single Arm Bent Over Rows (10 each side)
• Coupon Squats 20
• Atlas Shrugs 10 (IC)

Mosey’d to the wall, because what’s a trip to the Jersey Shore without Dirty Hookups? No grenades, bro

MARY: Box Cutters, Slow Freddie Mercury’s, American Hammers (the right way), Flutter Kicks, Slow-lan Ryan’s

ANNOUNCEMENTS: Monday 6/2 0530 we will commence Terrapin Station regular Monday workouts, The Murph 5/26 0700 GMU campus pull up bars, Bone-A-Thon 3/31, Convergence 6/7

COT: 22 years ago, to the day, my life changed for the better when a friend introduced me to a magical place they call the Jersey Shore. For $750 I slept on a mattress, on the floor, with 17 other roommates and a ceiling held together with TWA packing tape. It was the greatest summer of my life and happened to be the weekend I met the woman I’d spend the rest of my life with. The moral of the story: If a friend tells you to give them $750, just do it. It will probably be awesome and life changing.

Tags: terrapin-station, Flipper, Fitz-Hume, Ice Tea, Enron, Kodak, Groundhog, Goldfish, CableGuy, Popeye, Breach, Hobbyhorse, Short Rib, Anchorman, Jenner, Flat Tire

Date: 2025-05-23
AO: atlantis
Q: O’Captain
PAX: Hammerhead, Hammer, O’Captain, Jon (Clerk)
FNGs: 1 Jon (Clerk)
COUNT: 4
WARMUP:
Cherry pickers
DQ
Side straddle Hops
Good mornings
arm circles
THE THANG:
Mosi
2 park laps

2x
15 burpees
30 air squats
15 dips
2 park laps

coupon fun:

2 man teams completed:

4 laps
40 block overhead squats
40 merkins
Walking lunges

Sprint relays
Side straddle hops and lunges while waiting

3x
Rocky sprints to steps
Dips

MARY: flutter kicks
ANNOUNCEMENTS: Murph on Monday
COT:

The importance of being connected to “why”we’re doing what we’re doing and “who” we’re doing it with…

living in purpose through what God calls us to be…when we let the Lord work through and in us life is more fulfilling and less of what we want but how God guides and directs us.

2 Phillipians 2:13
“for it is God who works in you to will and to act in order to fulfill his good purpose.”

The Who:

The importance of being in community with great men of character who are pursuing God ..

Yvon Choinard, the founder of Patagonia once said “ how do you climb the mountain is more important than reaching the top.”

Let’s not worry about the summit, but more importantly, what are we learning and how are we growing as we pursue new heights and who are we bringing along with us… who are we supporting on the climb around us?

Tags: atlantis, Hammerhead, Hammer, O’Captain, Jon (Clerk)

Date: 2025-05-23
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
5 sets
20 yd typewriter – side bear crawl 20yds (every 5yds do merkin) Then do a Motivator starting at 7.

3 sets
10 strep ups
10 merkins
10 abs
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Stewie, Trifecta

Date: 2025-05-22
AO: olympus
Q: Obadiah
PAX: Crop Duster, Atlas, Doodles, Flapjack, Happyfeet, K-Pop FNGs: None
COUNT: 7

WARMUP: SSH, Hillbillies, WMHs, down dog, mtn climbers, arm circles, Moroccan night clubs, WGS

THE THANG: the rotation station for six with 7 doing a 60-80 second run.

Stations:
Kettlebell
Rows
Squats
Abs
Jump rope
Curls
Blockies

And the one arm raise with Crop Duster’s marital ball and chain

MARY: Freddie mercuries, flutterkicks, lbcs

ANNOUNCEMENTS: murph and upcoming things, look out for Atlas 3F activities
COT: A. W. Tozer famously stated, “What comes into our minds when we think about God is the most important thing about us.” This question frames everything about us – our circumstances, our relationships, our hardships, our successes, etc. if you think God is aloof, a kill joy, absent, non-existent, this will absolutely frame your world view, BUT if you think God is loving, forgiving, just and merciful, holy and righteous, this to can and should frame your life. How then do you answer this question?

Tags: olympus, Crop Duster, Atlas, Doodles, Flapjack, Happyfeet, K-Pop