Category: Uncategorized

Date: 2026-07-14
AO: Atlantis
Q: Deflator ,
PAX: Infinity, Hammer, Circuit, Deflator, Dairy Free, Hammerhead, Deflator, Palmetto FNGs: None
COUNT: 8
WARMUP: Normal warmup stuff – worlds greatest stretch, lunge pushups, helo, side straddle hops.
THE THANG: Mosey to the anchor chains and do three sets of rows, dips, urkins, derkins, calf raises. Mosey back down the boardwalk and do several sets of “supervisor” – designated supervisor picks the exercise, chooses a group goal, starts exercising while the remaining PAX run an out and back, PAX join, and start contributing sets of 10 until we collectively reach the goal. We did merkins, squats, mountain climbers, t-claps, situps, LBCs, backward lunges, and of course BURPEES! Mosey back to the ghost flags and closeout with mary. ANNOUNCEMENTS: None, too gassed.
COT: take your vacation time, and take time during vacation to reset mentally, rest physically, destress, and connect with family and friends.

Date: 2026-07-19
AO: Mother Ruckers
Q: Kodak ,
PAX: Ice Tea, Kodak, Jag, Old Bay, Poe, Hobbyhorse
FNGs:
COUNT: 6
WARMUP: Standing in the parking lot discussing life’s finer points
THE THANG: +/- 3 miles with some incline Merkins and step ups tossed in for good measure. MARY: 50 Overhead Press, 25 Calf Raises

Date: 2026-07-16
AO: FreeState
Q: Baguette ,
PAX: Splash, Sloop, Gherkin, Groundhog, Hotsauce, Baguette, Cookies, Uppercut FNGs:
COUNT: 8

WARMUP:
SSH IC x 25
Squats IC x 20
Merkins x 15 OMD
Greatest stretch

THE THANG:

Run from station to station and follow Q’s instructions.

Chumbawumba – run until you hear I get knocked back down and do a forward jump squat each time. Resume run

Thunder Struck – Dips until you hear thunder then Star jump for each thunder then back to dips.

Get Low – people’s chair until you hear get low then squat pulse until refrain ends then back to hollow hold.

MARY:
Proud Mary – hollow hold until rolling starts then do gas pumpers until the refrain is over then back to hollow hold.

ANNOUNCEMENTS:
August 1 – ruck & float
9/11 stair climb

COT:
Appreciate the VA pax from making it across the bridge

Date: 2026-07-18
AO: Olympus
Q: Hightower ,
PAX: Doodles, Norm, Nano, Spit Valve, Ashe, Hightower
FNGs: None
COUNT: 6
WARMUP:
Group led stretching

THE THANG:
Fellowship jog to Popfly house, the Ring of Fire exercises, the fellowship back to field.

3 v 3 Ultimate

MARY:
Core exercises

ANNOUNCEMENTS:
Ruck & Float
9/11 stair climb

COT:
Appreciation for all you men pushing F3 further!

Date: 2026-07-18
AO: The Sandlot
Q: Lazlo ,
PAX: Trademark, Lazlo
FNGs: None
COUNT: 2
WARMUP: Run, Get Lost, Call Uber, Blame Someone Else
THE THANG: Dora. 100x ‘Mercin, 200x Weighted Squats, 300x LBCs, 100x Shoulder taps (2 is 1), 100x Jump Squats. MARY: Toy Soldier x20 IC
ANNOUNCEMENTS: Coffee with Citris at el.
COT: I made a belt out of watches. Total waist of time.