Category: Uncategorized

Date: 2026-07-03
AO: The Patriot
Q: Rim Fire ,
PAX: Ice Tea, Pepco, Prestige, Fairweather, Rim Fire, Lazlo, Strange Brew, Try, Crease, Freestyle, Tophat, Chalupa FNGs: 2 Tophat, Chalupa
COUNT: 14
WARMUP: SSH, IW, HB, MP, LBAC, CP, WMH, DD, NWGS, CC
THE THANG:
Started with the 17-76. Similar to 11s, but 17 total and started running to 76 yards between sets. Exercises were merkins and body weight squats. Starting when we got down to 10 merkins, switch the 76 yard run to 50 yard butt kick out (in honor of the 50 states) and backpedal back. Starting when we got down to 5 merkins, switch to 13 yard lunge walk out (in honor of the 13 colonies) and reverse lunge walk back.

Hydration break sponsored by the Patriot water fountain.

The 250: rotated arms, legs, and core. First to 25 finishes the exercise for all until we get to 250. Exercises were Carolina dry docks, single count lunges, big bois, walking merkins, calf raises, inchworms, LBCs, dips, wall sits, and monkey humpers. MARY: Nolan Ryan, dirty dogs, donkey kicks
ANNOUNCEMENTS: Ruck and float
COT: You were born on third base by virtue of being born in the US in this time. That imposes a responsibility on each of us to take that advantage we’ve been given and to something good with it. Go do it and go USA.

Date: 2026-07-03
AO: Horizon
Q: Bo ,
PAX: Bo, Poe, Jag, Hobbyhorse, Kodiak, Jag, Hobbyhorse, None FNGs: 1 None
COUNT: 8

WARMUP: SSH, MP, Arm Circles, WMH, DD, WGS, Jog a Lap
THE THANG:
Form Running – High Knees, butt kicks, skips, bounds, karaoke, backpedal, 50, 75, 97, 100%.

Pitch Circle – Bear Crawl around Circle, squats, Suicide, lunges, sideways Bear crawl, merkins, jog, burpees

MARY: outatime
ANNOUNCEMENTS:
COT: The figurative and literal realities of “Bo, you can’t keep running into that wall”

Date: 2026-06-07
AO: Monthly Challenge
Q: Kodak ,
PAX: Legacy, Goldfish, Kodak, Obadiah, Gherkin
FNGs:
COUNT: 5
THE THANG: Squats or Merkins (or both)

June 1-6 – 30 reps daily
June 8-13 – 45 reps daily
June 15-20 – 60 reps daily
June 22-27 – 80 reps daily
June 29 – 90 reps
June 30 – 95 reps
July 1 – 100 reps
July 2 – 100 reps
July 3 – 101 reps

Add yourself to the backblast if you completed the challenge!

Date: 2026-07-03
AO: Rec League
Q: F3 Scabby ,
PAX: 120, Cookies, Splash, F3 Scabby, Baguette, FIFA (F3 The Capital), MoonMan, 1 other (sorry I didn’t catch your name!) FNGs: None
COUNT: 8
WARMUP: SSH, IW, Swingbillies, windmill, worlds greatest stretch, Phelps, lap around the field
THE THANG: pain station circuit (P1 runs while P2 does kettle bells, dips, pull ups, rows. 2x)
Fight club (P1 rotates through mitts, sparring, heavy bag; P2 step ups and derkins. 3x). Lap around the field.
MARY: LBC, F Mercury, American Hammer, leg lift rosalita, flutter, scissors, plank o Rama. ANNOUNCEMENTS:
COT: thanks for the opportunity to Q. Always a privilege to start the day with like minded HIMs.

Date: 2026-07-03
AO: Terrapin Station
Q: Kodak ,
PAX: Groundhog, Breach, Goldfish, Kodak, Ripcord, Robo, Slider, 2 percent FNGs:
COUNT: 8
WARMUP: the usual

THE THANG:
5 Minute EMOM
20x squats followed by Calf Raises

10 Minute EMOM
10x Merkins followed by Toy Soldiers or Mtn Climbers (PAX choice)

Dora
100 Overhead Coupon Press
200 Curls
300 LBCs
??? SSH (IC) until time

MARY: No time

ANNOUNCEMENTS: Ruck-n-Float coming up harpers-ferry-ruck-float, Gherkin looking for co-Qs for sept11stairclimb

COT: Been reflecting on what it means to have freedom, and what we do with that freedom, as we approach the Independence Day holiday.

“Freedom is not just the absence of external constraints; it is the courage to embrace personal responsibility, think independently, and live authentically.”