Category: Uncategorized

Date: 2025-10-22
AO: horizon-ao
Q: Disco
PAX: Purple Rain, Kodiak, Attache’, SPINAL TAP, sticks
FNGs: None
COUNT: 6
WARMUP: SSH, M Phelps, WMHys, CPicker, etc, WGStretch
THE THANG: h/t Bob the Builder. Round 1
• 5 Merkins / Murder Bunny to 10yl & perform 10 blockees / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Murder Bunny to 20yl / 15 thrusters / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Murder Bunny to 30yl / 20 overhead press / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Reverse Murder Bunny to 20yl / 15 thrusters / Crawl Bear back to start
• 5 Merkins / Mosey back to block / Reverse Murder Bunny to 10yl / 10 blockees / Crawl Bear back to start • 5 Merkins / Mosey back to block / Reverse Murder Bunny to the starting line

Round 2
• 5 Big Boi Sit Ups / Coupon Lunge Walk 10 yl / 20 Coupon Flutter Kicks / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk 20yl / 30 coupon curls / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk to 30yl / 40 coupon calf raises / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to 20yl / 30 coupon curls/ Crawl Bear back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to 10 yl / 20 Coupon Flutter Kicks / Crawl Bear back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to starting line

MARY: each One Pick One: bird dogs, plank punch, penguins, box cutters, plank jacks, j Los ANNOUNCEMENTS: coat drive. Port city. Grunt
COT: enjoy the sunrise.

Tags: horizon-ao, Purple Rain, Kodiak, Attache’, SPINAL TAP, sticks

Date: 2025-10-22
AO: theaerie
Q: Lonestar
PAX: Aaron Beaver, Trifecta, Cruise
FNGs: 1 Cruise
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
11’s
Set of 10 merkins jog over hill to 1 squat. Then 9-2, 8-3, etc Mosey to wall
3 sets Balls to Wall for 40 count followed by 5 jump squats
Mosey to field
5 thrusters- travel 25 yds (rifle carry or curls) then repeat all the way down field MARY:
ANNOUNCEMENTS:
COT: don’t be anxious when you don’t know what to be anxious about!!! Find out the problem then solve it and work!!!

Tags: theaerie, Aaron Beaver, Trifecta, Cruise

Date: 2025-10-22
AO: thepatriot
Q: Shake ‘n’ Bake
PAX: Bob the Builder, Gherkin, Ice Tea, Fiddler, Lazlo, CableGuy, Short Rib, Booking, Strange Brew, DoorDash, Lucius, Maguire FNGs: None
COUNT: 13
WARMUP: SSH, LBACs, MPs, Windmill, WMH, DD, WGS, UD
THE THANG:
Partner up. Pax #1 runs backwards to 50, mosey back while Pax #2 does the exercise.

When back, switch. Keep doing the same exercise as long as that song was still playing.

1 – Psycho Killer – Merkins
2 – Werewolves of London– Big Boys
3 – Paint it Black– Squats
4 – Highway to Hell – Lunges
5 – Zombie – LBCs
6 – I Want Candy – Burpees
7 – Hell Fire – HR Merkins
8 – Straight to Hell – Flutter Kicks
9 – Ain’t No Rest for the Wicked– Squat Jumps
10 – Spider Webs– Shoulder Taps (During Mary)
11 – Time Warp – Monkey Humpers (out of time)

MARY: Shoulder Taps, DD, DK
ANNOUNCEMENTS: Port City tomorrow night, coat drive, old rag, grunt – check channels
COT: Music in today’s beatdown. I love music, particularly live shows as they make me feel younger. Find something that makes you feel younger and enjoy yourself.

Tags: thepatriot, Bob the Builder, Gherkin, Ice Tea, Fiddler, Lazlo, CableGuy, Short Rib, Booking, Strange Brew, DoorDash, Lucius, Maguire

Date: 2025-10-21
AO: atlantis
Q: Bougie
PAX: Hammerhead, Deflator, Smokee, Hammer, Bone, Hubble, Palmetto, Forceps FNGs: None
COUNT: 10
WARMUP:
side straddle hops
Cherry pickers
Willy mays hays
Windshield wipers
Hand release Merkins

THE THANG: some prison shit!
Mosey to quarry
A deck of cards
Whatever you flip is the number of reps
Pistol Squats
Pushups
Dips
Single leg Bridges
Mosey to Ao
MARY: 30 count cobra Kai
ANNOUNCEMENTS: Grunt, old rag hike
COT: life comes at you unexpectedly. Be ready for anything.

Tags: atlantis, Hammerhead, Deflator, Smokee, Hammer, Bone, Hubble, Palmetto, Forceps

Date: 2025-10-21
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bluto, Cannoli, Pigeon, Scabby
FNGs: None
COUNT: 6

WARMUP:
• SSH x20 IC
• Hairy rockettes x15 IC
• Swingbillies x15 IC
• Inchworm with push-up x5 OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 IC
• Cherry Pickers x10 IC
• Warm-up jog

THE THANG:

Everyone get coupons…

Start: Split into two groups. 5 or so overhand chin-ups alternating with step-ups on picnic table (3 sets)

Army Fitness Test: Combat specialties: Introduces one sex-neutral, age-normed standard that requires a total score of 350, with a minimum of 60 points per event. We’ll target the 70 point standard for each event.

event
70 points (combat)
60 points (combat enablers)
Deadlift
3-reps 190 pounds
3-reps 140 pounds
Hand release push-ups
22 correct reps in 2m
11 correct reps in 2m
Sprint-drag-carry
2m27s
2m53s
Plank
1m42s
1m10s
2-mile run
19m30s max
22m04s max

Set 1 (2 sets) — sprint-drag-carry and plank
• Sprint carry sprint carry
◦ Sprint across court and back without coupon
◦ Carry coupon across court
◦ Sprint back and forth without coupon
◦ Carry coupon across court
• Bent over row, x30, x25
• Low plank, 1 min, 1 min
• Repeat 1x using 2nd rep figure

Set 1 (3 sets) — Deadlift
• Curls with coupon x20, x20, x20
• Deadlifts with coupon x15, x15, x15
• Lunges w/ coupon, x20, x14, x16
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey twice around basketball court

Set 3 (2 sets) — Hand release push-ups
• Hand release push-ups, as many as you can, 1 min/set
• Chest press w/ coupon, x25, x15 OMC
• Windshield wipers, x30, x30 OYO
• Repeat 1x using 2nd rep figure

MARY:
• Reverse crunches x15 IC
• Protractor
• Flutters x10 IC
• Scissors x10 IC

ANNOUNCEMENTS: Accelerate2025 fund-raiser happy hour on 10/23

COT: Reflections on travel, anniversaries

Tags: freestate, Andrew Churchill, Bluto, Cannoli, Pigeon, Scabby