Category: Uncategorized

Date: 2026-07-14
AO: Delphi
Q: Nano ,
PAX: Hoolihan, Nano, Toolbox, Atlas, Dunder
FNGs: None
COUNT: 5
Equipment: One coupon per PAX, speaker, EMOM timer

WARM-UP — 5 Minutes
– Side Straddle Hops — 15 IC
– Imperial Walkers — 10 IC
– Abe Vigodas — 10 IC
– Copperhead Squats — 10 IC
– Michael Phelps — 10 IC
Explain the workout while the PAX retrieve coupons.
THE THANG — 26 Minutes
Basic Rules
1. Start the one-minute repeating timer.
2. At the top of every minute, everyone performs one burpee. 3. At the center, immediately resume the announced coupon exercise. 4. Change the coupon exercise at every minute.
5. At the end of each song, leave the coupons and run one full lap.
6. The EMOM timer continues during the lap. When it sounds, stop and perform one burpee.
7. Early finishers return to the center and resume coupon work until the Six returns. 8. Start the next song and continue the exercise rotation.
Six-Exercise Rotation
Repeat continuously:
1. Coupon Squats
Hold the coupon at chest level.
1. Bent-Over Rows
Keep the back flat and pull the coupon toward the chest.
1. Coupon Curls
Full extension at the bottom.
1. Overhead Presses
Lock out overhead under control.
1. Coupon Deadlifts
Hinge at the hips and keep the coupon close to the body.
1. Coupon Press-Outs
Hold the coupon at chest level, press it straight out, and pull it back. Music Structure
Use approximately four songs, preferably around four minutes each. – Song 1 → full lap
– Song 2 → full lap
– Song 3 → full lap
– Song 4 → full lap
The exercise rotation does not restart with each song. Continue wherever the rotation left off. How the PAX Add Work
– Perform more repetitions during each minute.
– Use a larger range of motion.
– Run the lap faster.
– Return immediately to the coupon after the lap.
– Advanced options:
– Squat → squat thruster
– Row → slow three-count lowering
– Curl → curl-and-press
– Press → strict press
– Deadlift → deadlift with high pull
– Press-out → hold fully extended for one second
QUICK EXPLANATION
“At the top of every minute, do one burpee wherever you are. At the center, perform the coupon exercise I call until the next minute. We rotate through six exercises. When a song ends, drop your coupon and run one full lap. The burpee timer never stops, including during the run. When you finish your lap, return to the coupon and keep working until the Six comes in.” MARY — 4 Minutes

Date: 2026-07-14
AO: FreeState
Q: F3 Scabby ,
PAX: Pigeon, F3 Scabby, Horshack, Shepherd, MoonMan
FNGs: None
COUNT: 5
WARMUP: SSH, IW, windmills, world’s greatest stretch, Phelps, merkins, mtn climbers
THE THANG: impromptu tabata w coupons. OH press, curls, BO row, squats. Burpee after each set. 4x.
Run to shop ctr. Partner up. Group 1: partner tap merkins. G2: LBC/ FM. Odd man runs the steps as timer. Back to AO for MoonMan’s boxing circuit.
MARY: flutter, scissor, leg lift. American hammer. Dying roach. Plank o Rama (where’s cannoli??) ANNOUNCEMENTS:
COT:

Date: 2026-07-14
AO: The General
Q: Summit ,
PAX: Summit, Prestige, Hard Knox, Rim Fire, Robo, Hops, Enron, Trademark, Tax Guy, Philly, Gherkin, Flux, Lazlo, Jabber FNGs: None
COUNT: 14
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG: HIIT and more HIIT
– Tempo Set: Bulgarians, Copperhead Squats, Durkins (Urkins or Merkins) – Ricky Bobby around field
– Tabata 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate Step Ups & Cactus Jump Squats
– Ricky Bobby around field
– 1st and 10 (11s on the field)
– On 10 YL..1 Burpees sprint to other endzone and do 10 Merkins) mosey back to the 20 YL – On 20 YL…2 Burpees….end zone for 9 Merkins…
– Rinse and repeat till 10 burpees on the opposite end 10 YL and 1 Merkin in end zone – Tabata 2: (20 secs work, 10 secs rest X 8 sets)
– Alternate Monkey Humpers & Burpees
– 4 Corners of Mary
– Corner 1: 5 Big Boys..bear crawl to…
– Corner 2: 5 Big Boys, 10 LBCs..bear crawl to…
– Corner 3: 5 BB, 10 LBCs and 15 American Hammers..bear crawls to…. – Corner 4: 5 BB, 10 LBCs, 15 AHs and 20 Penguins.
– Active Recovery…some “Bro”ga
– Downward Dog to Pigeon, Child’s Pose
– Happy Baby to Savasana and moment of gratitude

MARY: Above

ANNOUNCEMENTS: Sept 11 stair climb, ruck and float, Iron Sharpens Iron and Old Rag hike. Check announcements and join respective Slack channels.

COT: Words of wisdom from YHC’s father.. ol’ Doc Boyd.
“There is dignity in all work as long as it is done to the best of ones ability.”

Be grateful for the opportunity to be productive, do it with excellence and respect others who are doing the same.

Thank you for joining this morning!:pray:

Date: 2026-07-14
AO: Oldman Soccer
Q: citrus ,
PAX: Jenner, citrus, Vila, Breach
FNGs: None
COUNT: 4
WARMUP: Soccer
THE THANG: Soccer
MARY: Soccer
ANNOUNCEMENTS: Soccer
COT: France/Spain at 12p today | England/Argentina at 12p tomorrow

Date: 2026-07-13
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Tron, Rocketman, Trifecta, Thunderball, Makerbot
FNGs: None
COUNT: 5
THE THANG: 4 miles through the lovely evening light.

COT:
12 Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, 13 bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. 14 And above all these put on love, which binds everything together in perfect harmony. 15 And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful.

https://www.biblegateway.com/passage/?search=col%203&version=ESV