Category: Uncategorized

Date: 2025-10-30
AO: hoya-paxa
Q: Gherkin
PAX: Hammerhead
FNGs: None
COUNT: 2
WARMUP:
SSH, Imperial Walkers, Hillbillies, etc etc
THE THANG:
Mosey to the Exorcist Steps, stopping along the way for sets of 20 merkins. Upon reaching the bottom of the steps, we performed a suicide on the steps, climbing up to the first landing and back to the bottom, where 5 burpees were executed, then climbed to the second landing and back down, at which point 10 burpees were performed and finally climbed to the top and back down, where 15 burpees were completed.

Of course the pax were now at the bottom of the stairs so after a 10 count we climbed back to the top of the stairs and moseyed back to the AO, stopping for more sets of 20 merkins.

Upon arriving back at the AO, there was time for Cable Guy 11s (11s of mountain climbers and shoulder taps).

MARY:
American hammers, bird dogs, LBC

ANNOUNCEMENTS:
Accelerate Campaign
The grunt

COT:
YHC expressed gratitude for having someone else to workout with this morning. A large group is fine but can be impersonal. Working out by yourself is lonely. But having 1 or 2 others who push you to do better and who you can get to know better is perfect.

Tags: hoya-paxa, Hammerhead

Date: 2025-10-30
AO: freestate
Q: Horshack
PAX: Deagle, Pigeon, John Kluge, Cannoli
FNGs: None
COUNT: 5
Warm Up
– SSH x 15 IC
– Merkins x 10 + Shoulder Taps x 10 IC
– Monkey Humpers x 15 IC
– Grady Corn x 15 IC
– LONG COUNT Willie Mays Hayes x 8 IC
– Michael Phelps x 16 IC
– Cherry Pickers x 16 IC
The Thang – The Seven:
(1) = Overhead Press x 10 reps + one lap and 1 burpee
(2) = (1) + Curls x 20 + one lap and 2 burpees
(3) = (2) + Squats x 30 + one lap and 3 burpees
(4) = (3) + Mountain Climbers x 40 + one lap and 4 burpees
(5) = (4) + LBCs x 50 + one lap and 5 burpees
(6) = (5) + High Knees x 60 + one lap and 6 burpees
(7) = (6) + SSH 70 + one lap and 7 burpees

Mary:
– • Box Cutters x 12 Each Way IC
– • Leg Lift Rosalitas x 12 IC
– • Plank-o-rama IC x 12-12-12-12-12
– • Flutters x 12 IC long & slow / 12x IC short and fast
– Stretch-o-rama
Announcements
– The Grunt: 7am on November 8th – meet at Lincoln Memorial – FIFA will be Qing one station at Vietnam Memorial
– Sign up here: https://docs.google.com/spreadsheets/d/16QnX7yfKp50T2X8FJSaX6QeKlt49KJKSG6HTuyk8FMg/edit?gid=0#gid=0

COT:
On this day in 1938, Orson Wells’ radio broadcast of War of the Worlds, causing great alarm as some listeners feared a genuine invasion from Mars.

Accelerate 2025 hit its goal of $100,000!!
Thank you all so much!
***Quick Stats on the National Ad Campaign***
• 1,300,367 individuals have seen an F3 Ad
• 31,898 have clicked on Ads to learn more
• 2,915 have submitted their information to F3 and We’re working to plug them into a local AO Our “cost per FNG” is $3.86.
If you haven’t had a chance to donate, please take a moment to contribute what you can. https://givebutter.com/accelerate2025/f3-the-capital/

Tags: freestate, Deagle, Pigeon, John Kluge, Cannoli

Date: 2025-10-23
AO: thefurnace
Q: Anchorman
PAX: Rim Fire, Deliverance
FNGs: None
COUNT: 3
Warmup
– SSH x20 IC
– Imperial Walkers x15 IC
– Arm Circles forward/backward
– Cherry Pickers x10

The Thang
– Mosey laps around the school loop — at the end of each lap, drop for 10 burpees.
– Hit the hill for some grinders: up the hill for 10 merkins at the top, back down for 5 squats, repeat x3 rounds. – Final lap around the school with a sprint finish back to the court.

Mary
– Flutter Kicks x25 IC
– LBCs x20 IC
– Freddie Mercurys x15 IC

COT
Shared a quick word from Matthew 6:25–34, where Jesus says “Do not be anxious about your life…” and “Seek first His kingdom and His righteousness, and all these things will be added to you.”
Talked about how anxiety comes when we try to control outcomes that aren’t ours to hold. Jesus doesn’t say “don’t care,” He says “come to Me.” The invitation is to trade worry for presence, and fear for faith. Closed in prayer.

Tags: thefurnace, Rim Fire, Deliverance

Date: 2025-10-22
AO: ignite
Q: Anchorman
PAX: Popeye, Flat Tire, Goldfish, Kodak, Michael Smith
FNGs: None
COUNT: 6
Warm-Up (5 min)
– 20 Side Straddle Hops
– 10 Arm Circles
– 10 Imperial Walkers

Main Thang (4 Rounds)
Each round = strength + movement + reflection
Round 1
– 20 Cinder Curls
– 20 Murder Bunnies (forward 20 yds)
– 20 Overhead Presses
– Run the box (perimeter lap)

Round 2
– 20 Goblet Squats
– 20 Murder Bunnies back
– 20 Bent-Over Rows
– Box Run

Round 3
– 20 Block Lunges (10 each leg)
– 20 Murder Bunnies forward
– 20 Thrusters
– Box Run

Round 4
– 20 Block Merkins
– 20 Murder Bunnies back
– 20 Block Burpees (or Block Jumps)
– Box Run

COT Thought:
Birthdays remind us of who we are. We may not have the riches in life but we are a continual testament of our character.

Tags: ignite, Popeye, Flat Tire, Goldfish, Kodak, Michael Smith

Date: 2025-10-29
AO: theaerie
Q: Chasqui , Trifecta
PAX: Cruise, Rifleman
FNGs: None
COUNT: 4
Warm up:
Michael Phelps
Frankenstein
Cherry pickers
Mosey

The Thang:
To/back: 25yd-50yd-100yd
Rotation:
1 person hose duty
The rest:
Walking curls
Overhead press
L/R Rifle carry
Suit case carry
Shoulder carry

Step ups R/L
Merkins
Body weight squats
Shoulder tap merkins
Suicides 10/20/30/40/50

PAX Mix:
Big boy sit ups
American hammers
Flutter kicks
High Plank
Leg Stretching
Side straddle hops
Knee side straddle hops
Bridge rise
Cherry pickers stretch

Announcements: DC Grunt

COT: Push forward, come out and join the morning fun.

Tags: theaerie, Cruise, Rifleman