Date: 2026-07-19
AO: Mother Ruckers
Q: Kodak ,
PAX: Ice Tea, Kodak, Jag, Old Bay, Poe, Hobbyhorse
FNGs:
COUNT: 6
WARMUP: Standing in the parking lot discussing life’s finer points
THE THANG: +/- 3 miles with some incline Merkins and step ups tossed in for good measure. MARY: 50 Overhead Press, 25 Calf Raises
Beatdown & Beers Freestate Edition
Date: 2026-07-16
AO: FreeState
Q: Baguette ,
PAX: Splash, Sloop, Gherkin, Groundhog, Hotsauce, Baguette, Cookies, Uppercut FNGs:
COUNT: 8
WARMUP:
SSH IC x 25
Squats IC x 20
Merkins x 15 OMD
Greatest stretch
THE THANG:
Run from station to station and follow Q’s instructions.
Chumbawumba – run until you hear I get knocked back down and do a forward jump squat each time. Resume run
Thunder Struck – Dips until you hear thunder then Star jump for each thunder then back to dips.
Get Low – people’s chair until you hear get low then squat pulse until refrain ends then back to hollow hold.
MARY:
Proud Mary – hollow hold until rolling starts then do gas pumpers until the refrain is over then back to hollow hold.
ANNOUNCEMENTS:
August 1 – ruck & float
9/11 stair climb
COT:
Appreciate the VA pax from making it across the bridge
If Pop does come to us, we go to his house
Date: 2026-07-18
AO: Olympus
Q: Hightower ,
PAX: Doodles, Norm, Nano, Spit Valve, Ashe, Hightower
FNGs: None
COUNT: 6
WARMUP:
Group led stretching
THE THANG:
Fellowship jog to Popfly house, the Ring of Fire exercises, the fellowship back to field.
3 v 3 Ultimate
MARY:
Core exercises
ANNOUNCEMENTS:
Ruck & Float
9/11 stair climb
COT:
Appreciation for all you men pushing F3 further!
Off The Books Sandlot
Date: 2026-07-18
AO: The Sandlot
Q: Lazlo ,
PAX: Trademark, Lazlo
FNGs: None
COUNT: 2
WARMUP: Run, Get Lost, Call Uber, Blame Someone Else
THE THANG: Dora. 100x ‘Mercin, 200x Weighted Squats, 300x LBCs, 100x Shoulder taps (2 is 1), 100x Jump Squats. MARY: Toy Soldier x20 IC
ANNOUNCEMENTS: Coffee with Citris at el.
COT: I made a belt out of watches. Total waist of time.
Wonderland- OCNJ
Date: 2026-07-18
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Toothless
FNGs: None
COUNT: 2
WARMUP: the usual
THE THANG:
Burpee pyramid
>From the goal line, lunge walk 5 yards and do 1 burpee. Continue to the 30, stopping every 5 yards to do 1 more burpee than last time. Once you get to the 30, reverse lunge back to the goal line, laddering back down on the burpees
10 min EMOM
Each minute do AMRAP squats for first 30 seconds and AMRAP WWIIs for last 30 seconds
10 min EMOM
Box jumps for first 30 seconds and dips for last 30 seconds
11s
Merkins and Squat Jumps with 20 yard run in between
MARY:
No time
ANNOUNCEMENTS:
9/11 stairclimb at Lincoln Memorial in DC
COT: As we get older, our days of being the leading goal scorer may be behind us, but we can still lead in assists
