Category: Uncategorized

Date: 2025-10-08
AO: theaerie
Q: Lonestar
PAX: Aaron Beaver
FNGs: None
COUNT: 2
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
COT:
Pray for marriages!

Tags: theaerie, Aaron Beaver

Date: 2025-10-07
AO: thefarm
Q: Firehead
PAX: Infinity, Trilogy
FNGs: None
COUNT: 3
THE THANG:
Rucked around Horsepen park and some exercises in the middle.

Tags: thefarm, Infinity, Trilogy

Date: 2025-09-18
AO: freestate
Q: Cannoli
PAX: Winston, Horshack, Deagle, Pigeon, Bluto
FNGs: None
COUNT: 6
WARMUP:
THE THANG: 20/10 TABATA
MARY:
ANNOUNCEMENTS:
COT:

Tags: freestate, Winston, Horshack, Deagle, Pigeon, Bluto

Date: 2025-10-07
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bluto, Cannoli, Horshack, Pigeon, Winston, Nancy Lopez, Shepherd FNGs: None
COUNT: 8

WARMUP:
• SSH x20 IC
• Hairy rockettes x15 IC
• Imperial walkers x15 IC
• Inchworm with push-up x5 OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x10 IC
• Cherry Pickers x10 IC
• Warm-up jog, ½ mile

THE THANG:
Everyone Get coupons . . . and meet on grass

Army Fitness Test: Combat specialties: Introduces one sex-neutral, age-normed standard that requires a total score of 350, with a minimum of 60 points per event.

event
70 points (combat)
60 points (combat enablers)
deadlift
3-reps 190 pounds
3-reps 140 pounds
Hand release push-ups
22 correct reps in 2m
11 correct reps in 2m
Sprint-drag-carry
2m27s
2m53s
Plank
1m42s
1m10s
2-mile run
19m30s max
22m04s max
Set 1 (3 sets) — Deadlift
• Curls with coupon x20, x20, x20
• Deadlifts with coupon x15, x15, x15
• Alternating lunges w/ coupon, x20, x20, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY once around grassy area

Set 2 (3 sets) — Hand release push-ups
• Hand release push-ups, as many as you can, 1 min/set
• Chest press w/ coupon, x15, x15, x15
• Quadraplex, 1 min/set
◦ OR Squats with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY once around grassy area

Set 3 (2 sets) — sprint-drag-carry and plank
• Sprint across court and back, carry coupon across court, repeat 2x • Bent over row, x15, x15

MARY:
• Plankorama

ANNOUNCEMENTS: Accelerator fund-raiser

COT: 19th wedding anniversary

Tags: freestate, Andrew Churchill, Bluto, Cannoli, Horshack, Pigeon, Winston, Nancy Lopez, Shepherd

Date: 2025-10-07
AO: delphi
Q: Rocket
PAX: Part-Time, Flapjack, NOAA, Yard Sale, Pop Fly, Crop Duster, Monte Karlo, Nano, Atlas, Ashe FNGs: None
COUNT: 11
WARMUP: mosey with high knees, butt kickers, and karaoke
SSH
Random Clap Exercise
Willie Mays Hayes
World’s greatest stretch (eventually threw in an ankle roll out)

THE THANG: 21s
20 merkins, run 100 yards, 1 Big Boy, run 100 yards
19 merkins, run 100 yards, 2 Big Boys, run 100 yards
Continue pattern until time runs out or you’re as good as Nano and get to: 1 merkin, run 100 yards, 20 Big Boys, run 100 yards

Totals: 210 merkins, 210 Big Boys, 2.25 miles
MARY: stretching

ANNOUNCEMENTS:
18 Oct – road cleanup
8 Nov – Grunt

COT: Don’t be afraid to ask for, or accept, help

Tags: delphi, Part-Time, Flapjack, NOAA, Yard Sale, Pop Fly, Crop Duster, Monte Karlo, Nano, Atlas, Ashe