Category: Uncategorized

Posted on

Rec League BD – We’re not dead yet

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.

Posted on

Rec League BD

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.

Posted on

Last Minute Tabata

Date: 2026-08-05
AO: The Farm
Q: Firehead ,
PAX: Squatter, Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSH, Willie Mayes Hayes

THE THANG:

Tabata Squats x 8
Tabata Merks x 6

Short Mosey
Tabata Bonnie Blairs x 6
Tabata Shoulder Dips x 6

Short Mosey
Tabata SSH x 8
Tabata American Hammer x 8

Short Mosey
Tabata Burpees x 6
Tabata LBCs x 8

MARY: N/A
ANNOUNCEMENTS: 9/11 stair climb
COT: Nice to be home

Posted on

Sunrise with a crowd (LBI Jersey Shore)

Date: 2026-08-06
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, Dark Chocolate (Bergen), Peleton (NE PA), Water Pickle (NE PA) FNGs: None
COUNT: 4
WARMUP: regular stretches, figure out the footwear situation
THE THANG: 4 corners with mostly abs; Dora with 100 merkin, 100 jump squat, 100 shoulder tap (2:1) with a timer running up the dune; fellowship lap; Bear Crawl, Crawl Bear, Crab + run it out; ring of fire with plank and time-delay merkin MARY: dog, donkey, box cutter, am hammer, dragon up, flutter kick
ANNOUNCEMENTS: Announcements: get the word out about the LBI spot; new NJ state coordinator – way to go Dark Chocolate; Washington DC 9-11 stair climb if anyone nearby.
COT: it’s good work keeping these AOs going. Thanks for the leadership Dark Chocolate!