Category: Uncategorized

Date: 2026-07-18
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Toothless
FNGs: None
COUNT: 2
WARMUP: the usual

THE THANG:
Burpee pyramid
>From the goal line, lunge walk 5 yards and do 1 burpee. Continue to the 30, stopping every 5 yards to do 1 more burpee than last time. Once you get to the 30, reverse lunge back to the goal line, laddering back down on the burpees

10 min EMOM
Each minute do AMRAP squats for first 30 seconds and AMRAP WWIIs for last 30 seconds

10 min EMOM
Box jumps for first 30 seconds and dips for last 30 seconds

11s
Merkins and Squat Jumps with 20 yard run in between

MARY:
No time

ANNOUNCEMENTS:
9/11 stairclimb at Lincoln Memorial in DC

COT: As we get older, our days of being the leading goal scorer may be behind us, but we can still lead in assists

Date: 2026-07-18
AO: The Farm
Q: Infinity ,
PAX: Short-Timer, Infinity, Trilogy
FNGs: None
COUNT: 3
WARMUP: Imperial Walkers, Grady Corns, and Squats
THE THANG: Rucked 4 miles around neighborhood
ANNOUNCEMENTS: Infinity Q Monday
COT: Protect women and girls. It is the obligation of HIMs to protect the vulnerable and innocent.

Date: 2026-07-16
AO: The Night Owl
Q: Baguette ,
PAX: Sloop, Groundhog, Baguette, Gherkin, Splash, Uppercut
FNGs: None
COUNT: 6
WARMUP: The usual
THE THANG: Mosey around and do some exercises to music
MARY: I can’t remember
ANNOUNCEMENTS: Ruck and float, stair climb and other important stuff

Date: 2026-07-17
AO: The Bullpen
Q: Trolley ,
PAX: Trolley, Peloton
FNGs:
COUNT: 2
Child’s Play theme.
Its VBS Week at my church. Teaching Bible, training the next generation, we’re children of God

Warm-up (Pavilion)
• SSH x30
• Arm Circles (forward/back)
• Hillbillies x15
• Imperial Walkers x15
• Cherry Pickers x10
• Down Dog → Cobra Stretch

*THE THANG:*
Series of difficult and sometimes childish exercises.

Round 1 – Playground (Bleachers)
Complete together:
• Dips x20
• Derkins x10
• Toe Taps x10 cadence
• Box jumps x10
• Australian Merkins x15

Round 2 – Recess Relay
Using the baseball diamond.
Partner A: Jump Rope (for as long as it takes)
Partner B:
• Bear Crawl: Home → 1st
• Sprint: 1st → 2nd
• Crab Walk: 2nd → 3rd
• Sprint: 3rd → Home
Switch. Complete two rounds each.

Round 3 – Ring of Fire
One man travels while the others work.
Traveler: Lunge walk to the outfield and sprint back
Remaining PAX rotate:
• Mountain Climbers
• Toy Soldiers
• Bodyweight Squats
• Burpees
• High Knees
• WWII Sit-ups
Everyone does each exercise and then travels as the other pax does the same.

Round 4 – Child’s Play Around the Bases
Home → 1st: Skip
1st → 2nd: Gallop
2nd → 3rd: Duck Walk
3rd → Home: Leap Frog
Wall stand.

Mary
• Flutter Kicks x25
• American Hammers x20
• Dirty dogs
• Mule kicks

COT – 2 Timothy 3:14–17 (NRSVUE)
“But as for you, continue in what you have learned and firmly believed… and how from childhood you have known the sacred writings that are able to instruct you for salvation through faith in Christ Jesus. All scripture is inspired by God and is useful for teaching, for reproof, for correction, and for training in righteousness, so that everyone who belongs to God may be proficient” Discussion and prayer

Date: 2026-07-17
AO: The Driveway
Q: Flux ,
PAX: Old Bay, Play-Doh, Fish Fry, Flux
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, LBAC, MN, Prying Squats, WMH
THE THANG:
1. Mobility Flow Warm Up – Child’s Pose, Cat/Cow, Bird Dogs, Thread the Needle, Downward Dog, Pedal Caves, WGS, Plank, to Child’s Pose (x2)
2. Sun Salutations – Mountain Pose, Reach, Forward Fold,, Half Lift, to Plank, Cobra, Down Dog, Walk Forward, Half Lift, Fold, to Mountain (x2)
3. Warrior Flow – Warrior Pose, Crescent Lunge, Warrior II, Extended Side Angle, return to Crescent, Mountain, Fold, Repeat for other side of body. (x2)
4. Hip Opener Session – WGS (45sec each side), Low Lunge (30 sec each), Lizard Stretch (30 sec each), Pigeon (45sec each), Puppy Pose and Walk (45sec each way), Downward Dog, Walk to Mountain MARY:
Forearm Plank (60 sec), Dead Bugs, Glute Bridges, Happy Baby. Sitting breathing exercises despite the smoke…. ANNOUNCEMENTS:
9/11 Climb, Ruck & Float, Night Owl Thurs, Boneathon
COT: Sometimes you need to step up and lead. Know that there are those around you that will be there to support you, stick with what you know.