Category: Uncategorized

Date: 2025-09-19
AO: theaerie
Q: Chasqui
PAX: Trifecta, Lonestar
FNGs: None
COUNT: 3
Warm up:
Mosey
Michael Phelps
Cherry pickers
Side straddle hops
Bat wings

The thang: repeat
Curls
L/R Rows
Squats
Planks
Shoulder tap merkins
Kettlebell swings
100 yd mosey

Mary:
Pax mix

Announcement: old rag tickets check channel

COT:
Reach out to someone who will benefit from these beatdowns. Credit cards for kids 101.

Tags: theaerie, Trifecta, Lonestar

Date: 2025-09-12
AO: theaerie
Q: Chasqui
PAX: Trifecta, Stewie, Rifleman
FNGs: None
COUNT: 4
Warmup:
Side straddle hops
Mosey
Squats
Michael Phelps
Arm Circles

The Thang:
10yd suicide jog/sprints with goal line coupon exercises: -repeat- Burpee
Thrusters
Curls
Squats
Rows

Walking mosey-repeat
Curls
Riflecarry
Suitcase carry
Baby carry

Mary:
Pax mix

Announcements:
Check Channel

COT:
It’s easy to get overwhelmed with all the negativity in the media, it’s up to us to spread positivity.

Tags: theaerie, Trifecta, Stewie, Rifleman

Date: 2025-09-29
AO: acropolis
Q: Doodles
PAX: Atlas, Peanuts, Hightower, Obadiah
FNGs: None
COUNT: 5
Warm up
Dynamic stretches – SSHs, karaoke, Michael Phelps, arm circles, down dog, Kobe’s Kia, imperial walkers, hillbillies.

The Thang
Bear crawl 100 yds but at each 10 yds perform the following: 10 burpees
10 spider merkins
10 Mike Tyson’s
10 child pose in cadence
10 Superman’s in cadence
10 inch worm merkins
10 st Bernard’s
10 pickle pointers in cadence
10 kobra Kia’s in cadence
10 burpees

Crawl bear back 100 yds to start

Karaoke 50 yds / 50 pickle pointers
Super Mario 50 yds/ 50 LBCs
Mosey 100 yds/ 10 spider merkins
Mosey back

Mary
Ring a round the rosy

Announcements
Grunt in Nov.

COT
Daniel- learn from defeat. It’s how we grow.

Tags: acropolis, Atlas, Peanuts, Hightower, Obadiah

Date: 2025-09-29
AO: terrapin-station
Q: Groundhog
PAX: 2 percent, citrus, Enron, Ice Tea, Yardbird, Maguire, The Tuckahoe Fox FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, LBAC, RVE, WMH, DD, Open Book
THE THANG: PAX carrired their coupons across the field and assembled on the hill for DORA. PAX completed the following while partner sprinted the hill, did a burpee, and crawl beared back down. 100x Chest Press
200x Curl
200x Tri Dips
100x Around the World
Between each set, PAX ran a lap together around the field.

We were joined for the entire workout by a fox that followed us from the parking lot to the hill and back.

MARY: Dirty Dog, Toy Soldier, LBC, Freddie Ms
ANNOUNCEMENTS: Old Rag, Final IronPax this Fri, check channels
COT: YHC told story about getting a rare opportunity to see one of his favorite bands – Foo Fighters – in a small club in DC last week. YHC almost decided not to go b/c of all the normal excuses about life being too busy but went and had an unforgettable evening. When you get an opportunity to enjoy life, take it. Take that trip, sign up for that experience, meet that friend out for drinks – you will not regret it.

Tags: terrapin-station, 2 percent, citrus, Enron, Ice Tea, Yardbird, Maguire, The Tuckahoe Fox

Date: 2025-09-29
AO: thepatriot
Q: Bone
PAX: Anchorman, Smokee, Rim Fire, Bob the Builder, Spokes, CableGuy, Shake ‘n’ Bake, Boardwalk, Lazlo, Big Short, Legacy, Trademark, Memento, Prestige, My Space, Hard Case FNGs: 1 Hard Case
COUNT: 17
WARMUP: SSH, Tie Your Shorts, Imperial Walkers, Root Vegetable Extractors, Willy Mays Hays, Michael Phelps, Little Bitty Arm Circles – F & Reverse, Down Dog, Cobra Kai, Fellowship Lap THE THANG: A la “On the First Day of Christmas- F3 gave to me… 1 Big Boy Sit-up
2 No Surrender
3 Burpees
4 Jump Squats
5 Shoulder Taps
6 Flutter Kicks
7 T ‘Mercans
8 Mountain Climbers
9 Body Weight Squats
10 Peter Parker’s
11 Side Straddle Hops
12 Toy Soldiers
Repeating all previous on successive rounds. For anyone counting, that’s 165 exercises up through 9, and 199 from 10-12. 100 calf raises, ring of fire 5 ‘mercans per PAX, except Sookes did Burpees MARY: 100 LBCs, Dolphin crunches to prove you soldiers are not the worst ANNOUNCEMENTS: The Grunt – Nov 8, Accelerate October 23rd Port City, Boneathon!
COT: YHC commented on the best way to be is giving. Everyday is Christmas and give into others what you can, it will make you happy. Do the dishes, laundry, make dinner. Help out a struggling coworker. Seek opportunities to give to others with nothing asked in return.

Tags: thepatriot, Anchorman, Smokee, Rim Fire, Bob the Builder, Spokes, CableGuy, Shake ‘n’ Bake, Boardwalk, Lazlo, Big Short, Legacy, Trademark, Memento, Prestige, My Space, Hard Case