Category: Uncategorized

Date: 2026-03-26
AO: Olympus
Q: Pop Fly ,
PAX: OnlyFans, Pop Fly, Toolbox, Drano, Obadiah, Atlas, NOAA, Baywatch, Doodles, Rambler FNGs:
COUNT: 10
WARMUP: Yes

THE THANG:
Round 1:
– Broad Jump 10 yards. 10x Burpees, 10x Bonnie Blars, 10x Big Boy situps – Broad Jump 10 yards – repeat exercises
– Broad Jump 10 yards – repeat exercises
– Bear Crawl back to start – Run a lap

Round 2:
– Murder Bunny 10 yards – 15x Cactus Squats, 15x OH Press, 15x Curls – Murder Bunny 15 yards – repeat exercises
– Murder Bunny 15 yards – repeat exercises
– Bunny Murder back to start – Run a Lap

Round 3: Repeat Round 1 + Run 2 laps

MARY: 65x Calf Raises

ANNOUNCEMENTS: AT Hike (16-20 April), Road Clean Up (25 April), Murph (25 May)

COT: Q shared a story about a friend and how it reminded him to be better about reaching out to friends he hasn’t talked to in a while

Date: 2026-03-23
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Kuch, Haggis, Renaissance, Tron, Jetstream, Rocketman
FNGs: None
COUNT: 6
WARMUP: Squats, Windmills, etc.

THE THANG: 2.3 mile walk around the neighborhood then a surprise 2ndF movie night in honor of our Site Q.

COT: Be thankful for each and every day!

Date: 2026-03-25
AO: The Aerie
Q: Rocketman ,
PAX: Rifleman, Cruise, Lonestar, Trifecta, Rocketman
FNGs: None
COUNT: 5
WARMUP: SSH, Windmills, Cherry Pickers, etc.

THE THANG:

40 seconds on, 20 seconds off. 8 min intervals.

Four stations, rotate through the intervals:

– Overhead Claps
– Hand Release Merkins
– LBCs
– Peter Parkers

Mosey

Coupon stations

– Sandbag: lunges
– Coupon: curls
– Coupon: overhead press
– KB: swings

Mosey

Random stations

– Flutter kicks
– Sandbag cleans
– CDDs
– Coupon squats

Recycle as needed!

MARY: Some of the World’s Greatest Stretch.

ANNOUNCEMENTS: Murph prep soon!

COT:

Pride goes before destruction, And a haughty spirit before stumbling.

Proverbs 16:18

Date: 2026-03-20
AO: The Aerie
Q: Rocketman ,
PAX: Lonestar, Rocketman, Stewie
FNGs: None
COUNT: 3
WARMUP: SSH, Copperhead Squats, Imperial Walkers, etc.
THE THANG:

Pick a weight, any weight.

Six rounds for time of:

– 400-m sandbag carry
– 12 push press
– 12 jump squats
– 12 sumo deadlift high-pull

Four rounds completed in time.

ANNOUNCEMENTS: Murph coming up in May.
COT:

Navy Special Warfare Operator Chief Collin Trent Thomas died on Aug. 18, 2010, during Operation Enduring Freedom in eastern Afghanistan. From Morehead, Ky., Thomas was assigned to an east coast-based Navy SEAL team and was serving as an Assistant Team Leader on the day of his death.

https://www.navysealmuseum.org/memorial-wall/global-war-on-terror/collin-trent-thomas

Date: 2026-03-25
AO: Compound
Q: Monk ,
PAX: Corkscrew (F3 The Capital), Hightower, Monk, Obadiah, Roddick, Skidoos, Doodles, Popeyes FNGs: None
COUNT: 8
WARMUP: cherry twists, imperial walkers, hillbillies, side, straddle, hop, town, dog, world’s greatest stretch, cobra Kai, mosey to third floor of parking garage THE THANG:
80 Burpee‘s OYO
80 big boy sit ups OYO
Mosey down one level in the parking lot
80 Burpee’s OYO
Mosey to garage entrance and Ricky Bobby back to start
15 big boy situps OYO

MARY: completely unnecessary
ANNOUNCEMENTS: the usual ones
COT: we’ve all heard it said you can’t take it with you, meaning at death you leave behind all the good things you’re attached to in this life. Christians and many others believe that if you live a good life, at death you enjoy eternal union with God. Some Christians have wondered that if you practice a little detachment from those things as you go through life, do you begin to experience that union with God even in this life. Secular minded people have a similar intuition, practicing fasting, cold, plunges, generosity, etc.. Regardless of your world view, the goal is happiness. The common insight is that when all we do is pursue our desires, we lose awareness of greater values. A little detachment opens up space to see them. My challenge for you today is to hit pause for an hour, two hours, the whole day … when you imagine that food you like to eat, that drink you like to drink, that screen you like to watch…. You might find it difficult and uncomfortable, even more so than doing 80 Burpee‘s in a row. But you may find life to become a bit simpler than moving from one desire to another.