Category: Uncategorized

Date: 2026-07-17
AO: The Aerie
Q: Lonestar ,
PAX: Stewie, Lonestar, Rocketman, Burgundy
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees
THE THANG:
5 sets
20 merkins-20 squats-20 abs mosey 50yds then jail break 50 yds. Run back for 1 set MARY:
ANNOUNCEMENTS:
COT: life is short. Value it

Date: 2026-07-16
AO: Olympus
Q: Atlas ,
PAX: Bean Counter, Atlas
FNGs: None
COUNT: 2
Warmup
SSH; Will may hays; cherry pick; arms circles; hilly billy; down dawg; Copperhead Squats

THE THANG
Compounding exercises. Add the previous exercises to each round. Run to the other end and perform a burpee.
Ankle grinder 10
Gorilla squats 20
Toy soldier 30
Lunges (half forward, half backward) 40
lateral plank up and down (25 on each side) 50
Flutter kicks 60
SSH 70

MARY: None

PRAYERS & ANNOUNCEMENTS:
2nd F book on August 11
9/11 Stair climb.
COT: How to switch communication styles to get the best out of your kids and stay connected. Issue: my teenage kids are becoming more distant and reach out mainly when they want something.
Ask their opinion; Find what their interests are; Use their interests as an asset to motivate them to share their hearts.

Date: 2026-07-14
AO: Atlantis
Q: Deflator ,
PAX: Dairy Free, Hammer, Deflator, Hammerhead, Infinity, Deflator, Palmetto, Circuit 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: 2026-07-14
AO: Atlantis
Q: Deflator ,
PAX: Dairy Free, Hammer, Hammerhead, Infinity, Deflator, Palmetto, Circuit 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: 2026-07-14
AO: Atlantis
Q: Deflator ,
PAX: Dairy Free, Hammer, Hammerhead, Infinity, Deflator, Palmetto, Circuit 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.