Category: Uncategorized

Date: 2026-07-10
AO: The Patriot
Q: Wedding Singer ,
PAX: East Wing, Rim Fire, Jones, Coconuts, CableGuy, Waterboy, Strange Brew, Craigs List, Big Short, Wedding Singer, Smokey, Malpractice, Cheesesteak FNGs: 1 Cheesesteak
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, WMH, Downward Dog, World’s Greatest Stretch Fellowship Lap

THE THANG:
Circle with coupons – Each PAX counts 10, alternating curls with overhead press Lap
Circle – Each Pax counts 10, alternating merkins with shoulder tap IC Lap
Ring of fire – 5 (or 10…) merkins each
Ring of fire – plank and bear crawl
Lap

MARY: Mary: Leg over coupon. Spread leg over coupon. Flutter with coupon. Side planks with leg lift. Superman. Dirty dog. Donkey kick. Flutter. Stretch

ANNOUNCEMENTS: Ruck and float

COT: got back from vacation with a big, boisterous extended family. Running was good one on one time with some nieces and nephews. Find ways to connect with the quiet people.

Date: 2026-07-10
AO: Terrapin Station
Q: Ripcord ,
PAX: Goldfish, Ripcord, 2 percent, Slider, Ice Tea, Enron, Robo, Breach, Summit, Flipper FNGs: None
COUNT: 10
WARMUP:
SSH, Imperial Walkers, Hill Billies, Moroccan Night Clubs, Little Bitty Arm Circles, Downward Dog

THE THANG:
51st Birthday Theme – Multiples of 51
Dora Style – 1 partner runs a 200m lap; 1 partner exercises
Hold plank / Al Gore when complete each set
All exercises started together:
51x Burpees
102x Coupon Shoulder Press
153x Coupon Squats
204x Coupon Chest Press
255x Coupon Curls
51x Burpees

MARY:
15x 4C Flutter Kicks
15x 4C Hello Dollies
15x 4C Freddie Mercuries
51x LBC

ANNOUNCEMENTS: 9/11 Stair Climb “Check the Channel”

COT:
“Suffering is the gateway to a better you” – on the other side of doing hard things is success and perspective.

Date: 2026-07-10
AO: Horizon
Q: citrus ,
PAX: citrus, Attache’, Bo, Kodiak, Matt Hoffman, Hobbyhorse, Trademark, Shake ‘n’ Bake, Disco, Drug Boat FNGs: None
COUNT: 10
WARMUP: SSH, WMH, CP, world’s greatest

THE THANG:
25/20/15/10 (ran out of time for round of 5) reps of each exercises, then dealer’s choice of running 2 laps or coin carry 1 lap before moving to the next round: – Coupon overhead press
– Coupon squat
– Coupon curls
– Alternating lunges (per leg)
– Dips
– Alternating step-ups
– Coupon bench press
– Coupon calf raises

MARY: flutters, LBCs, penguin crunches, donkey kicks

ANNOUNCEMENTS: Ruck ‘n Float 8/1 (harpers-ferry-ruck-float) — 9/11 Stair Climb (sept11stairclimb) — Night Owl AO on Thursdays at 1830 (the_night_owl)

COT: Take time to experience the moment with your kids, family, and friends.

Date: 2026-07-10
AO: Sparta
Q: Pop Fly ,
PAX: Pop Fly, Atlas, Doodles, Monk
FNGs:
COUNT: 4
WARMUP: Yes
THE THANG:
Tabata
45 on / 15 off

4 Rounds of 8

1) Squat Thrusters
2) Burpees
3) Curls / Static 90° hold for last 15
4) KB Swings
5) Burpees
6) Side Straddle Hops
7) Cactus Squats
8) Merkins

MARY: No
ANNOUNCEMENTS: Maybe
COT: Clearly

Date: 2026-07-07
AO: Watkin Warriors
Q: Baguette ,
PAX: The Situation, Cookies, Baguette, FIFA (F3 The Capital) FNGs:
COUNT: 4

WARMUP:
SSH IC x 25
Imperial Walkers x 25 IC
Swing billies x 25 IC
Don Quixotes x 25 IC

THE THANG:

Each PAX does 20 things with sandy while all other run a lap. Hold plank til complete. Things
Step squat
Clean
Left throw
Right throw
Lunges

MARY:
Freddy Mercury’s 25 IC
Dead bugs 25 IC
Big boy sit-ups 25 IC
American Hammers 25 IC

ANNOUNCEMENTS:
COT: