Category: Uncategorized

Date: 2025-11-05
AO: compound
Q: Popeyes
PAX: Skidoos, Mr. Softee, Sunny, Doodles, Obadiah, Yardbird, Corkscrew (F3 The Capital), Decible (Bowling Green, KY) FNGs: None
COUNT: 9
WARMUP: Mosey, SSH, Frankensteins, quad stretch, butt kickers, high knees, arm circles, arm presses THE THANG:
Sprint the field
Jog back to the other side – Supermans (10 count)
Jog back to the other goal line – 20 Merkins

Sprint the field
Jog back to the other side – bird dogs (10 count on each side) Jog back to the other goal line – 30 Squats

That’s 1 full set. We did 5 sets

MARY: LBC’s, Freddy Mercury, Nolan Ryans, Heels to Heaven, Pickle pointers ANNOUNCEMENTS: Grunt, Coat drive
COT: Q shared about his relationship with his daughter and some of the challenges. Yes, life is unfair but it is unfair in his favor. Whatever challenge you are facing, whether political, relational, job related, etc, remember, it may be unfair but you did NOT get the short end of the stick. You probably got the long end of the stick and it is in your favor.

Tags: compound, Skidoos, Mr. Softee, Sunny, Doodles, Obadiah, Yardbird, Corkscrew (F3 The Capital), Decible (Bowling Green, KY)

Date: 2025-11-05
AO: theaerie
Q: Lonestar
PAX: Aaron Beaver, Rocketman, Trifecta, Cruise
FNGs: None
COUNT: 5
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
5-10-20
5 burpees 10 merkins and 20 squats. Mosey to different fields and complete a set. 5 sets total MARY:
10 flutter, 10 hammers, 10 box cutters & 10 Freddie Mercury
ANNOUNCEMENTS:
COT:
(Borrowed from my other work out group at church)
I AM A COMMON MAN WITH AN UNCOMMON DESIRE TO SUCCEED.
I WILL KEEP MYSELF PHYSICALLY STRONG, SPIRITUALLY AWAKE, AND MORALLY STRAIGHT.
I EXPECT TO LEAD AND BE LED, AND IN THE ABSENCE OF LEADERSHIP I WILL TAKE CHARGE AND LEAD BY EXAMPLE. I AM NOT TOO PROUD TO ASK FOR HELP.
I BELONG TO A TRIBE AND DO NOT STRUGGLE ALONE.
MY PAST FAILURES DO NOT DEFINE ME.
WHEN THE WORLD KNOCKS ME DOWN, I WILL GET BACK UP EVERY TIME. FAITHFULNESS TO FAMILY AND DEVOTION TO GOD WILL BE MY LEGACY. I WILL FINISH STRONG!

Tags: theaerie, Aaron Beaver, Rocketman, Trifecta, Cruise

Date: 2025-11-04
AO: freestate
Q: F3 Scabby
PAX: Cannoli, Rebound, CashOnly, Mark Michael, Andrew Churchill, Horshack, Bluto FNGs: None
COUNT: 8
WARMUP: SSHx20, IWx15, WM Haysx10, worlds greatest stretch, 5 burpees oyo THE THANG: coupon work (OH press x 20, curl x 20, b/o row x 15; 3 sets)
Partner work. P1 rifle carry coupon to far end, run back, 1 burpee, run to end, rifle carry coupon back. P2 squats & lunges. 3 sets. Playground. P1 5 chin ups. P2 step ups. 4 sets.
P1 Suicides. P2 plank o Rama. 3 sets.
More coupons. Chest press x 15. Skull crusher x 10. WW3 x 10. 3 sets. MARY: Mary-go-round
ANNOUNCEMENTS: grunt on Saturday 7AM.
COT: always thankful for the opportunity to spend quality time carrying heavy things with these HIM!

Tags: freestate, Cannoli, Rebound, CashOnly, Mark Michael, Andrew Churchill, Horshack, Bluto

Date: 2025-11-04
AO: delphi
Q: Rambler
PAX: Nano, Toolbox, Pop Fly, Rocket, Peanuts, Battleship, Flapjack, Ashe, Atlas, PNX, Fargo FNGs: 1 Fargo
COUNT: 15
WARMUP: Don Q, Motivators, TT w reverse leg ext, cherry twist, WGS
THE THANG: 4 stations. 2 Timers. Timer 1 shuffle big Bertha from corner 2 corner. Return results in pax shift. timer 2 side shuffle rice bag toss for 80 yds. Station 3 incl 3 hims plank cinder block circle push, station 4. 6 rotating exercises off of timer 2 completion. KB swings, man maker, oh press, curls, ww3, bent over row MARY: 50 lbcs, 25 heels to heaven
ANNOUNCEMENTS: grunt Nov 8, taming Toxic Leaders Dec 4
COT: son turns 17. He’s watching. Parenting style from directing to coaching

Tags: delphi, Nano, Toolbox, Pop Fly, Rocket, Peanuts, Battleship, Flapjack, Ashe, Atlas, PNX, Fargo

Date: 2025-11-04
AO: thegeneral
Q: Hobbyhorse , Gherkin, Robo, 2 percent, Flipper, Lazlo, Tariff, Hard Knox, DoorDash, Enron, Hops, bogey, Heisenberg (The Cliff – San Antonio)
PAX: Gherkin, Robo, 2 percent, Flipper, Lazlo, Tariff, Hard Knox, DoorDash, Enron, Hops, bogey, Heisenberg (The Cliff – San Antonio), Curley Fries, Crablegs FNGs: 1 Crablegs
COUNT: 15
WARMUP: ssh, iw, Mountain Dew, Phelps, rve, wmh, Morocco, dd
THE THANG: escalator: 5 ww3, 10 Cold War, 15 bent row, 20 shoulder press, 25 curl. At each step do sprint to opposite goal and jog back. 4 corners no surrender, squat, ww2, calf
MARY: hammer, bike, flutter, dog, donkey, nice-Nolan, lbc.
ANNOUNCEMENTS: lots of AOs out there
COT: keep the flame on by showing up.

Tags: thegeneral, Gherkin, Robo, 2 percent, Flipper, Lazlo, Tariff, Hard Knox, DoorDash, Enron, Hops, bogey, Heisenberg (The Cliff – San Antonio), Curley Fries, Crablegs