Category: Uncategorized

Date: 2026-08-07
AO: Atlantis
Q: Dairy Free ,
PAX: Mom’s Spaghetti, Dairy Free, Hammer, None
FNGs: 1 None
COUNT: 4
WARMUP: Willy Mays Haze, SSH, Arm Circles forward and back.
THE THANG: Mosey to the Nats Stadium. 11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a run up/down the stairs in between each set. – Squats and Pushups
3x: 30 sec plank then a run up the stairs, then 30 sit-ups at the top
2x: 20 sec swimmers then up the stairs, then bear crawls around the perimeter at the top Mosey back to the AO.
MARY: American Hammers, Heels to Heaven, Flutter Kicks
ANNOUNCEMENTS: Hammerhead’s semiannual going away party
9-11 Stair Run
COT: Sometimes you have to take initiative to see the change that you want to see, and not wait on the conditions to be perfect.

Date: 2026-08-07
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Firehead
FNGs: None
COUNT: 2
WARMUP:
SSH
Arm Circles
Don Quixotes
Beet Pickers
Willy Mays Hayes

THE THANG:
Coupon Overhead Press
Coupon Squats
Coupon Kettlebell
Coupon Curl
Coupon Offset Merkin

Murder Bunnies + Mosey + Murder Bunnies

Mosey to Bleachers
Dips
Dirty Dog
Bird Dog
Dips

Mosey to start

repeat 3 times

MARY:
Glute Bridge on Coupon
Windshield Wipers over Coupon
American Hammers

ANNOUNCEMENTS:
Ruck Saturday

COT:
Parent / Child communication, no matter the age, is an interesting dynamic.

Date: 2026-08-07
AO: Terrapin Station
Q: 2 percent , CornerKick
PAX: East Wing, Robo, CornerKick, Ripcord, 2 percent
FNGs: None
COUNT: 3
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 45 Second OYO Stretch

THE THANG: 3 Rounds of Tabata: 20 seconds on, 10 second rest: – Side to side
– Bonnie Blair’s
– Ski Jumps
– Single Leg Hops R
– Single Leg Hops L
– Jump Squats
– Front to Front
– Heisman Shuffle
– Burpees
– Mummy Kicks

Hill Sprints – 3 Rounds
– Sprint
– Bound
– Sprint/180 turn and backpedal

MARY:
– 15 Glute Bridges (2-second squeeze at top)
– 10 Single-Leg Glute Bridges each leg (2-second squeeze at top) – 30-second Forearm Plank
– 30-second Side Plank (Right)
– 30-second Side Plank (Left)

ANNOUNCEMENTS: 9/11 Stair Climb, Night Owl, Coffee Mondays, Congrats to Ripcord for completing a 100 hour fast!

COT:
“If you wake up in the morning and you feel entitled, what would that get you? Nothing.
If you think somebody owes you something, what would that get you? Nothing.
If you lose your discipline and your work ethic, what would that get you? Nothing.
If you fail to prepare and pay attention to detail, what would that get you? Nothing.
NOTHING is more important than staying focused on being the best you can be no matter what you choose to do.” – Nick Saban

Date: 2026-08-07
AO: The Driveway
Q: Fish Fry ,
PAX: Prestige, Vila, Roulette, Deliverance, Landscape, Flux, Bone, Fish Fry FNGs: None
COUNT: 8
WARMUP: Head rolls, shoulder shrugs, Michael Phelps, nerve flossing, chest openers,
THE THANG: Series of exercises on the wall, the mat, and with bands to increase mobility and strength of the shoulder and supporting muscles MARY: Bat Wings
ANNOUNCEMENTS: sept11stairclimb
COT: Appreciate the small things

Date: 2026-08-07
AO: Rec League
Q: Splash ,
PAX: FIFA (F3 The Capital), Dash-O, Splash, 120, The Situation, Bronie FNGs: None
COUNT: 6
WARMUP:
· Albatross wings – 10 forward 10 back big arm swings
· Micheal Phelps – bent over arm swings. Standing is ok to · Aura farmer – Y raised arms, swing low left then low right, 10
· Stepping butt kicks – hold at the top on each side for half a second. 20 · Down Dog to Cobra – 10
· Side Straddle Hops – 15
· Outdoor Pooper twists – 10
THE THANG:
2 x 2 minutes of each, then rotate – If you can do more, do more! · Sandy Brigade – pass Sandy clockwise 1 min, counter 1 min · 20 Patty cake Mirkin – high five alternating sides
· Butkus – rapid alt steps up on a curb. 30 seconds on, 30 off · 30 side skaters

All together: Copperhead Squats (your choice of form) – 4 up, 4 down count. Everyone gets 5 with Sandy, we pause to hand Sandy off

Slow Dips (at the bench) – 4 up 4 down count -everyone gets to count for 5 reps pause to switch counters

MARY: 60 seconds each:
Low plank, low side plank right, then left, then reverse plank.

ANNOUNCEMENTS: 9/11 stairs, see FIFAs post about My Impossible.

COT: Take care of your shit boys.