Category: Uncategorized

Date: 2025-09-17
AO: thedriveway
Q: bogey
PAX: Play-Doh, 2 percent, Bone, Hops, Flux
FNGs: None
COUNT: 6
WARMUP: SSH, IW, HB, MP, MNC, DQ, WMH, DDog, Kobra Kai

THE THANG: Circuit Workout (3 rounds)

Buy-in for each round: hand walkout to merkin, burpees, blockees, or *man-makers (using dumbbells: 1 rep = merkin on dumbbells to single arm row L/R to burpee standup with curl to OHP)

Round 1: warm-up round using block/coupon
Rounds 2-3: PAX CHOICE – add-in dumbbells, sandbags, KBs. PAX have the option of scaling (up and/or down) weights and reps as wanted. For example, increase weight while lowering rep count; or, lower weight while increasing rep count.

OHP
Curls
Low Row
KB/coupon swing
Over shoulders (sandbag or sand kettlebell), or coupon grave diggers with block Deadlift or squat with sandbag/coupon/etc
KB/coupon shrugs or hi-pulls

Cash-out after each round:
20x merkins
10x mtn climbers IC
10x shoulder taps IC

MARY: 30x flutter kicks IC with coupon or sandbag overhead hold

ANNOUNCEMENTS: IPC Friday, Bone-a-thon next year, Play-Doh EC ladder strength training starts mid-October on Fridays

COT: A career milestone is approaching next year and is weighing on YHC. This milestone is coming, and it’s a good thing, but this is still a change for YHC. Change is not always easy, and YHC is working on facing it head-on. YHC credited F3 and the PAX for being there for him through other changes and challenges in life and YHC re-affirmed his commitment to the PAX to be there for them. Thank you, men.

Tags: thedriveway, Play-Doh, 2 percent, Bone, Hops, Flux

Date: 2025-09-17
AO: ao-the-bullpen
Q: Crystal
PAX: Trolley, Peloton
FNGs: None
COUNT: 3
WARMUP:
Ssh
Mike Phelps
Beet picker
Don Quixote
THE THANG:
Merkin
Lunges
American hammers
Ssh
Overhead press
Monkey humpers
High, slow flutter kicks
Repeat, add 3 to the count.
We did 8 rounds (for a total of 108 reps per exercise)
100lb farmers carry rotation

MARY:
ANNOUNCEMENTS:
COT: the ooda loop, don’t quit when it gets hard, you feel buried but you’ve been planted, and it’s never too late to start your day over

Tags: ao-the-bullpen, Trolley, Peloton

Date: 2025-09-17
AO: thepatriot
Q: Booking
PAX: Lazlo, Shake ‘n’ Bake, Hobbyhorse, Bob the Builder, Wedding Singer, Gus, Fiddler, Rim Fire, Trademark, CableGuy FNGs: None
COUNT: 11
WARMUP: SSH, IW, HB, MP, WM, DD, WGS, KK
THE THANG:
Line up on the goal line
Run to 20 yard line— 20 merkins—back pedal to goal line
Run to 40 yard line—20 merkins/ 20 calf raises–back pedal to goal line
Run to 40 yard line–20 merkins/ 20 calf raises/ 20 copperhead squats—back pedal to goal line
Run to 20 yard line—20 merkins/ 20 calf raises/ 20 copperhead squats/ 20 SSH (i/c)–back pedal to goal line
Run to opposite goal line–20 merkins/ 20 calf raises/ 20 copperhead squats/ 20 SSH (i/c)/ 20 monkey humpers–back pedal to goal line

Bear Crawl to 10 yard line- 10 plank jacks—lunge walk to goal line
Bear Crawl to 20 yard line–10 plank jacks/ 10 shoulder taps–lunge walk to goal line
Bear Crawl to 30 yard line- 10 plan jacks/ 10 shoulder taps/ 10 big bois–lunge walk to goal line

Mosey to Amphitheater for 2 rounds of 20 dips/ 20 step ups—mosey back to field MARY: Flutter Kicks, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: IPC Week 2 on Friday at The Patriot
COT: “God Grant me the serenity to accept the things I can not change, courage to change the things I can, and wisdom to know the difference” Maintain your level of composure and use your wisdom to know when to walk away from a discussion or conflict. At times, it takes wisdom and class to step away from a controversial situation.

Tags: thepatriot, Lazlo, Shake ‘n’ Bake, Hobbyhorse, Bob the Builder, Wedding Singer, Gus, Fiddler, Rim Fire, Trademark, CableGuy

Date: 2025-09-17
AO: theaerie
Q: Lonestar
PAX: Aaron Beaver, Rocketman, Trifecta
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Aaron Beaver, Rocketman, Trifecta

Date: 2025-09-16
AO: thegeneral
Q: Traveler
PAX: Malware, Trademark, 2 percent, SubPrime, citrus, Enron, Hobbyhorse, Summit, DoorDash FNGs: None
COUNT: 10
10 PAX gathered on YHC’s final day as a 28 year old.

WARMUP: SSH, Michael Phelps, LBAC, RVE, WMH, WGS, Mosey

THE THANG:
Mosey to pull-up bar. Start with balls-to-the-wall for a little while. Then PAX rotated through at the pull-up bar, aiming for 10 pull-ups each. The rest of the PAX alternated between wall sits, front plank, and side plank.

Traveling Ladders:
PAX moved down the field with a traveling exercise, laddering 20 yards of a new exercise each time. Then a static exercise and mosey to complete the round.

Round 1: bear crawl, capped by 20 hand release merkins
Round 2: bear crawl, then lunge walk, capped by 40 body weight squats Round 3: bear crawl, lunge walk, crawl bear, capped by 60 flutter kicks Round 4: bear crawl, lunge walk, crawl bear, inch worm, capped by 80 calf raises
Round 5: bear crawl, lunge walk, crawl bear, inch worm, burpee broad jump, capped by 100 air presses

5 Minute EMOM:
7 dips, 7 jump ups, 7 derkins

MARY: 28 American Hammers, 28 WWIIs
ANNOUNCEMENTS: Old Rag Hike, Book Club, 3F event, probably a few others

COT: YHC recently started reading “Imitations of Christ” by Thomas a Kempis as part of morning prayer routine. Struck by the following quote: “If I knew all the things that are in the world, and were not in charity, what should it help me before God, who is to judge me according to my deeds.” Let us strive to have our daily work be rooted more in charity than in the pride of accomplishment.

Tags: thegeneral, Malware, Trademark, 2 percent, SubPrime, citrus, Enron, Hobbyhorse, Summit, DoorDash