Category: Uncategorized

Date: 2025-09-26
AO: ao-the-bullpen
Q: Trolley
PAX: Trolley
FNGs: None
COUNT: 1
WARMUP: ssh, etc
THE THANG: series of exercises moving between light poles with sprints back. Should work as a decent pax workout next time MARY:
ANNOUNCEMENTS:
COT:
Learning – I should have signed up to Q today on Slack and would have seen that no one else could make it. On the bright side, I still had a decent workout and am prepped for Qing next week. Prayed for each of the guys who frequent the bullpen.

Tags: ao-the-bullpen, Trolley

Date: 2025-09-22
AO: acropolis
Q: Monk
PAX: Baywatch, Atlas, Hightower, Peanuts
FNGs: None
COUNT: 5
Warm up incl Elizabeth Warren

Modified version of BOMBS
runner to 40 yl does 2 Navy Seal Burpee’s
75 UHaul
125 Superman Merkin
150 WW III situps
125 Frog squats

Elizabeth Warren: Bernie Sanders Indian Run: while PAX are lunge walking backwards in a line, the PAX in front will Bernie backwards to the back of the line. Upon getting to the back of the line, will resume backwards lunge walk, yell go so the next PAX can proceed with his Bernie.

U-Haul Begin in a standing position, holding a kettlebell or coupon with both hands at chest level. The exercise is performed in cadence with the following movements: Count 1, chest press straight out (parallel to the ground). Count 2, return the kettlebell to the chest. Count 3, perform an incline chest press at a 45-degree upward angle. Count 4, return the kettlebell to the chest

Superman Merkin. Go down, superman (release hands, feet and hands up off the ground, move hands from over your head to beside you with arms bent at an angle), hands back under you and push up.

Frog squats. With your hands on a horizontally flat Cindy (coupon), position your body as if you were about to Bear Crawl or Murder Bunny, but stay in place and perform a squat. Higher rep count leads to a burner of a leg exercise!

Announcements: Hightower made some
COT: be prompt in meeting responsibilities and be patient with people.

Tags: acropolis, Baywatch, Atlas, Hightower, Peanuts

Date: 2025-09-25
AO: olympus
Q: Atlas
PAX: Pop Fly, Peanuts, Baywatch, Nano, NOAA, Toolbox, Fester, Atlas, Doodles FNGs: None
COUNT: 9
WARMUP: SSH; Willy May says; World greatest stretch; merkins

THE THANG:
– Format
– 40-minute AMRAP
– Total repetition count workout
– Burpees do not count towards your repetition count
– Equipment
– Standard coupon
– 5-minute EMOM timer
– Measure 25 yards
–
– Start both the 40-minute timer and the 5-minute EMOM timer at the same time – Complete the following exercises as prescribed
– 40 Kettlebell swings
– 40 lateral block jump-overs
– 40 thrusters
– 40 decline merkins (feet on top of your coupon that is turned vertically) – When EMOM timer goes off
– Stop the work you are doing:
– Run out 25 yards
– Do 5 burpees
– Run back 25 yards
– Pick up where you left off when you get back
– Repeat this pattern for 40 minutes
– Scoring
– Total repetitions for 40 minutes
– BURPEES DO NOT COUNT IN REPETITION COUNT

MARY: none
ANNOUNCEMENTS: 2nd F at Bunnyman; 3rd F at Rolling rd on 10/28 COT: Small incremental accomplishments in the midst of imperfections

Tags: olympus, Pop Fly, Peanuts, Baywatch, Nano, NOAA, Toolbox, Fester, Atlas, Doodles

Date: 2025-09-25
AO: hoya-paxa
Q: Daaa Auditor
PAX: Daaa Auditor
FNGs: None
COUNT: 1
Went on down to Hardy Rec Center, but no one answered the call… WARMUP: side straddle hops, mountain climbers, merkins, imperial squat walkers THE THANG:
1. Pull up bars – 4×5 reps of pullups
100 meter jog recovery between sets
Bear crawl to boxes
2. Box jumps – 6 x 10 reps of box jumps
15 sumo squats between sets
jog to pull up bars
3. 3 x 20 second dead hang
jog to boxes
4. dips 3 x 20 reps
15 merkins between sets
jog to picnic tables
5. Picnic tables durkins – 50
MARY: incline big boys, freddies, penguins, american hammers ANNOUNCEMENTS: Hardy Rec Center is hosting a kids day on Oct 4th!
COT: Met a man, Brian asking what I was doing at 6:15am doing abs in the grass… He’s moving to Alexandria, so keep an eye out at thehighlands Jag Katniss LTD

Tags: hoya-paxa, Daaa Auditor

Date: 2025-09-25
AO: ruck-dynasty
Q: Fish Fry
PAX: Kodiak, Popeye, Shake ‘n’ Bake
FNGs: None
COUNT: 4
WARMUP: milling around
THE THANG: A walk through Rockingham neighborhoods.
MARY: nope
ANNOUNCEMENTS: Buy your tickets for old rag sunrise hike today. COT: none

Tags: ruck-dynasty, Kodiak, Popeye, Shake ‘n’ Bake