Category: Uncategorized

Date: 2026-07-06
AO: The Driveway
Q: Legacy ,
PAX: Legacy, Prestige
FNGs: None
COUNT: 2
WARMUP: pretty much the usual
THE THANG: go to big tarmac in back: 4 minutes on with farmer’s walks; then 4 minutes of slam ball throws; a set or two of merkins MARY: flutters (IC)
ANNOUNCEMENTS: 911 Stairclimb
COT: it’s a double path — enjoy the journey but at the same time — fight to get better

Date: 2026-07-07
AO: The General
Q: Robo ,
PAX: Goldfish, citrus, Philly, Kodak, Robo, Gherkin, Google, Jabber FNGs:
COUNT: 8

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-07-07
AO: FreeState
Q: Horshack ,
PAX: Andrew Churchill, Pigeon, Greenspan, Cannoli, F3 Scabby, Dungeon Master, Horshack FNGs: None
COUNT: 7
WARMUP:
– SSH x 25 IC
– Plank Jacks x 14 IC
– Grady Corn x 14 IC
– Willie Mays Hayes x 7 IC
– 2 Laps – Karaoke & High Knees on the sides
– Mountain Climbers x 14 IC
– Goof Balls x 14 IC
– Piano Keys x 14 IC

THE THANG: 7×7 (seven sets of seven reps with each set including an upper and a lower body paired exercises). We will always start and end each set with a run to the front of the school, seven burpees, and run back. – Run / Burpees
– Skull Crushers / Alternating Lunges (Forward, coupon optional) – Run / Burpees
– Curls / Squat (coupon optional)
– Run / Burpees
– Dips / Step Ups (coupon optional)
– Run / Burpees
– Overhead Press / Alternating Side Squats
– Run / Burpees
– Bent Over Rows / Bobby Hurleys
– Run / Burpees
– Coupon Merkins / Alternating Lunges (Backward, Coupon optional) – Run / Burpees
MARY
– Freddie Mercuries x 14 IC
– Plank-o-rama x 14 count
– Dying Cockroaches x 14 IC
– X Factors x 14 IC
– Leg Lift Rosalitas x 14 IC
– American Hammers x 14 IC
– Flutters x 14 IC to close

Announcements
– Ruck & Float – looks like August 1st (not official)

COT:
7/7 – Age Seven – the Age of Reason
– Around age seven, many world traditions recognize that children begin to understand choices, consequences, and right from wrong. – Aristotle said, show me a child at age seven he will reveal the man – It’s the point when we begin to understand that our choices matter.
– In a world that’s purposefully designed more and more to provoke our worst instincts, let’s model how men respond to our fellow humans with intention, grace, and generosity

Date: 2026-07-07
AO: Atlantis
Q: Hobbyhorse ,
PAX: Work release, Hound Dog, Mom’s Spaghetti, SPECTRE (F3 Esperanza), Hobbyhorse, Hammer, Palmetto, Dairy Free FNGs: None
COUNT: 8
WARMUP: ssh iw mt dew wind Phelps wmh rve dd
THE THANG: 4 corners with 7 14 21 28. Elevens on the bridge with merkins and squat Hamiltons and reverse Hamilton on grassy knoll. Step up theme on benches MARY: hammer heal bike plank dog donkey Nolan Ryan flutter
ANNOUNCEMENTS: 9-11 stair climb. Thu evening workout and beer-o-teria all are welcome for just part or both COT: focus on your community and thanks to all the pax for coming out

Date: 2026-07-07
AO: Delphi
Q: Rocket ,
PAX: Pop Fly, NOAA, Flea, Rocket, Atlas, Peanuts, Nano
FNGs: None
COUNT: 8
WARMUP: typical stuff: SSH, Michael Phelps, arm circles, WMH, cherry pickers, worlds greatest stretch

THE THANG:
– Min 0–4: Running Interval 1
– Jog into the neighborhood. Build a rhythm.
– Min 4–8: Station 1 – Toe Tap & calisthenics Ring
– How it works: Group does a calisthenics workout while 2 guys do rapid soccer ball toe-taps for 30 seconds. Pass the ball around until everyone gets a turn. – Min 8–12: Running Interval 2
– Move toward a grassy park patch or long sidewalk stretch.
– Min 12–17: Station 2 – Dribble Shuttle Relays
– How it works: Split into teams. Sprint-dribble 20 yards out and back. While you wait for your turn to dribble, you are doing continuous air squats or other calisthenics – Try to not get hurt
– Min 17–21: Running Interval 3
– Head toward the final turnaround point.
– Min 21–25: Station 3 – Hot Potato Circle for 3-5 minutes
– How it works: Stand in a wide circle passing across with 1–2 touches max. If anyone messes up a pass or trap, the whole group drops for 4 burpees (since that’s how many goals the US conceded). – Min 25–30: Final Run Interval
– Strong pace back to the starting point.

MARY: yes

ANNOUNCEMENTS: 9/11 stair climb, the Grunt (Veterans Day), a special event hosted by Nano (maybe) in August (probably), with food (perhaps), drinks (?), and friendly banter (definitely)

COT: remember people have different perspectives, needs, and reasons for doing things.