Category: Uncategorized

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thepatriot Long Leg Days

Date: 2025-09-22
AO: thepatriot
Q: Trademark
PAX: Big Short, Prestige, Bob the Builder, citrus, Fiddler, SAAS, Rim Fire, Ice Tea, CableGuy, Lazlo, DoorDash, Wedding Singer, Smokey, Hops, Memento FNGs: None
COUNT: 17
WARMUP: SSH, IW, HB, Arm Circle, Circle Arm, Michael Phelps, WMH, Cherry Pickers, Leg Stretches THE THANG:
Station 1 – Run, Karaoke, Sprint, Karaoke x 100m (2x)
– Motivator 5-8 (counting)
– Jump Squat 10x
– Alternating Front Lunges 10x IC
Station 2 – High Knees, Sprint, Butt Kicks, Jog x 100m (2x)
– Chain Breaker 10x IC
– Ten and Two 10x IC
– Alternating Rear Lunges 10x IC
Station 3 – Mosey to School
– Alternating Step Ups 10x IC
– Bulgarian Split Squat 5x each leg IC
– No hands sit down and stand up
Station 4 – Mosey to new station
– Wall Sit Double Leg
– Wall Sit Right Leg Only
– Wall Sit Left Leg Only
– Mosey to Field

MARY:
– Flutter Kicks 20x IC
– LBC 20x
– Toy Soldier 20x IC
– Freddie Mecurity

ANNOUNCEMENTS:
– Check the channel

COT: Life is messy. We can celebrate our successes and ask for help with our problems.

Tags: thepatriot, Big Short, Prestige, Bob the Builder, citrus, Fiddler, SAAS, Rim Fire, Ice Tea, CableGuy, Lazlo, DoorDash, Wedding Singer, Smokey, Hops, Memento

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horizon-ao IronPax Warmup

Date: 2025-09-22
AO: horizon-ao
Q: Disco
PAX: Kodiak, Attache’, SPINAL TAP
FNGs: None
COUNT: 4
WARMUP: SSH, imp walker, Abe vigoda, wmh, CP, d dog/childs pose, oyo.
THE THANG: 30 KB swing/30 lateral block hop overs/30 thrusters/30 decline merkins Every 5 minutes: out and back 25 m. 5 burpees.
Repeat 4 times.
MARY: each one pick one: penguin crunch, j Lo, plank jacks, etc ANNOUNCEMENTS: iron pax coming up Friday.
COT: take a minute to focus on the week ahead.

Tags: horizon-ao, Kodiak, Attache’, SPINAL TAP

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hamilton Uncut corners

Date: 2025-09-22
AO: hamilton
Q: Hobbyhorse , Sloop
PAX: Greenpeace, Popeye, Legacy, Hard Knox
FNGs: None
COUNT: 6
WARMUP: ssh. Iw, wind, Phelps, wmh, arms, rve, dd
THE THANG: 4 Hamilton; jog to new exercise equipment (ohs and ahs); pull up and exercise alternate. Hills triples for two rounds. Sloop led Four Corners MARY: hammer, flutter, dog, donkey, lbc
ANNOUNCEMENTS: book club. Hiking group
COT: choose peace.

Tags: hamilton, Greenpeace, Popeye, Legacy, Hard Knox

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terrapin-station Bone Q

Date: 2025-09-22
AO: terrapin-station
Q: Bone
PAX: 2 percent, Anchorman, Enron, Booking, Short Rib
FNGs: None
COUNT: 6
WARMUP: SSH, IW, DQ, RVE, LBAC/R, MP
THE THANG: Fellowship Lap, followed by a 5 burpee readiness check. 3 sets of each, 30 first exercise, 20 of the 2nd, moving around Tuckahoe to use the equipment: Squats, Merkins; Dips, Irkins; Calf Raises, Jump Squats.
2 rounds of AMRAP pull-ups while the PAX did LBCs, Flutter Kicks, Freddy Mercury’s, and Box Cutters. 3 rounds of 20x Mountain Climbers and Shoulder Taps.
MARY: Penguin Crunches, Toy Soldiers, Stretch, then Ring of Fire Merkins of your choice
ANNOUNCEMENTS: Fundraiser for F3 National (Accelerate) at Port City October 23rd. Old Rag Hike. Boneathon.
COT: YHC’s father told him that he believes he has 10 years of life left. Spend quality time with those you love and that love you. Ensure they know you are there and care for them.

Tags: terrapin-station, 2 percent, Anchorman, Enron, Booking, Short Rib