Category: Uncategorized

Date: 2025-10-22
AO: thefarm
Q: Squatter
PAX: Gus, Moonshine, Firehead, Trilogy, Lumbergh
FNGs: None
COUNT: 6
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Beet Pickers
– Imperial Walkers

THE THANG:
Stations – 45 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 – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers

Mosey

10x Burpees

MARY:
– Flutter Kicks
– LBCs
– Freddy Mercury
– Penguin Crunches
– Side Crunches
– Box cutters

ANNOUNCEMENTS:
Moonshine Q Friday
Road cleanup 10/25 @ 0730
Trilogy Q Monday

COT:
Have been thinking a lot about my aging parents and worried about their health. Backpacking trip this weekend helped clear my head a bit.

Tags: thefarm, Gus, Moonshine, Firehead, Trilogy, Lumbergh

Date: 2025-10-22
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, William Savage, Jeremy Hurlbutt, John Kluge
FNGs: None
COUNT: 5
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 cherry pickers IC

THE THANG:

To help us create our physical adversity this morning we have Sandy (65 lb sandbag), her sister Pebbles (35 lb sandbag) and her brother Ruck (rucksack loaded with 30 lb plate).

Teams of 2. Pax 1 wears the ruck. Pax 1 can choose to add pepples. Pax 2 is on sandy. Pax 1 does 15 squats with weight, pax 2 does 5 burpees without weight. Pax 2 picks up sandy and the team walks 100 yards (only walk) THIS IS NOT A RACE. Once there, pax 1 removes weight, puts its on pax 2. pax 2 then does 15 squats with weight, pax 1 does 5 burpees, picks up sandy both walk back

Rest of pax do 3 burpees then sprint to end of black top and back, 10 SC mercans sprint half way and back, 15 squats sprint a quarter length and back, 20 SC SSH, hold plank until team is finished. Next team goes.

Switch to next carry team and repeat until Mary

MARY:

20 LBC IC
20 side crunch plank IC
15 LBC IC
16 side crunch plank SC
10 LBC IC
10 side crunch plank SC

ANNOUNCEMENTS:
Grunt CSAUP event coming up

COT:
Listen when being given feedback even if it you think it’s wrong.

Tags: potomac-rising, Promoter, William Savage, Jeremy Hurlbutt, John Kluge

Date: 2025-10-22
AO: horizon-ao
Q: Disco
PAX: Purple Rain, Kodiak, Attache’, SPINAL TAP, sticks
FNGs: None
COUNT: 6
WARMUP: SSH, M Phelps, WMHys, CPicker, etc, WGStretch
THE THANG: h/t Bob the Builder. Round 1
• 5 Merkins / Murder Bunny to 10yl & perform 10 blockees / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Murder Bunny to 20yl / 15 thrusters / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Murder Bunny to 30yl / 20 overhead press / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Reverse Murder Bunny to 20yl / 15 thrusters / Crawl Bear back to start
• 5 Merkins / Mosey back to block / Reverse Murder Bunny to 10yl / 10 blockees / Crawl Bear back to start • 5 Merkins / Mosey back to block / Reverse Murder Bunny to the starting line

Round 2
• 5 Big Boi Sit Ups / Coupon Lunge Walk 10 yl / 20 Coupon Flutter Kicks / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk 20yl / 30 coupon curls / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk to 30yl / 40 coupon calf raises / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to 20yl / 30 coupon curls/ Crawl Bear back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to 10 yl / 20 Coupon Flutter Kicks / Crawl Bear back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to starting line

MARY: each One Pick One: bird dogs, plank punch, penguins, box cutters, plank jacks, j Los ANNOUNCEMENTS: coat drive. Port city. Grunt
COT: enjoy the sunrise.

Tags: horizon-ao, Purple Rain, Kodiak, Attache’, SPINAL TAP, sticks

Date: 2025-10-22
AO: theaerie
Q: Lonestar
PAX: Aaron Beaver, Trifecta, Cruise
FNGs: 1 Cruise
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
11’s
Set of 10 merkins jog over hill to 1 squat. Then 9-2, 8-3, etc Mosey to wall
3 sets Balls to Wall for 40 count followed by 5 jump squats
Mosey to field
5 thrusters- travel 25 yds (rifle carry or curls) then repeat all the way down field MARY:
ANNOUNCEMENTS:
COT: don’t be anxious when you don’t know what to be anxious about!!! Find out the problem then solve it and work!!!

Tags: theaerie, Aaron Beaver, Trifecta, Cruise

Date: 2025-10-22
AO: thepatriot
Q: Shake ‘n’ Bake
PAX: Bob the Builder, Gherkin, Ice Tea, Fiddler, Lazlo, CableGuy, Short Rib, Booking, Strange Brew, DoorDash, Lucius, Maguire FNGs: None
COUNT: 13
WARMUP: SSH, LBACs, MPs, Windmill, WMH, DD, WGS, UD
THE THANG:
Partner up. Pax #1 runs backwards to 50, mosey back while Pax #2 does the exercise.

When back, switch. Keep doing the same exercise as long as that song was still playing.

1 – Psycho Killer – Merkins
2 – Werewolves of London– Big Boys
3 – Paint it Black– Squats
4 – Highway to Hell – Lunges
5 – Zombie – LBCs
6 – I Want Candy – Burpees
7 – Hell Fire – HR Merkins
8 – Straight to Hell – Flutter Kicks
9 – Ain’t No Rest for the Wicked– Squat Jumps
10 – Spider Webs– Shoulder Taps (During Mary)
11 – Time Warp – Monkey Humpers (out of time)

MARY: Shoulder Taps, DD, DK
ANNOUNCEMENTS: Port City tomorrow night, coat drive, old rag, grunt – check channels
COT: Music in today’s beatdown. I love music, particularly live shows as they make me feel younger. Find something that makes you feel younger and enjoy yourself.

Tags: thepatriot, Bob the Builder, Gherkin, Ice Tea, Fiddler, Lazlo, CableGuy, Short Rib, Booking, Strange Brew, DoorDash, Lucius, Maguire