FNGs: None
Warm Up: 2 rounds of popcorn
The Workout: Pick out 2 smallish rocks for 1 round of exercises, return rocks and get large rock or a round of exercises, return cold rock and move to pavilion to finish the workout without freezing our hands.
FNGs: None
Warm Up: Various
The Workout:
Every man gets a Cindy
Mosey to Abyss hill
Partner up: (blocks drop 3 count = 1 burpee combined with partner end of first three rounds
R1- farmer march hold/ partner run hill 2x
R2- 90 degree curl hold / run 2x
R3- John Cusak / run 2x
Stack’em squats after lunge walk down hill. Repeat back up hill.
Inch worm / stack’em merkins down hill.
Bear crawl up
Dora style / partner runs hill
R4-50 block squats
R5- 50 Block swings
R6- 50 WW3
Mary:
Announcements:
challenges, grow siteÂ
T-Claps (Recognition): 3 HIM in 5k for EC
Prayer: lack of disciplineÂ
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QIC: LED
PAX were warm, loose, and already questioning their life choices.
We took to the parking lot for a four‑corner modified Jack Webb grinder.
Run the long sides. Shuffle the short sides. Stop at every corner. Do work. Repeat.
Jack Webb progressions ran from 7:28 down to 1:4, pairing movements as follows:
The heart rate stayed high, the mumble chatter low, and the sweat puddles… abundant.
Unofficial Mary today: Coffeeteria.
FNGs: Warm Up:
25 SSH
Mosey to 2nd location integrating butt kickers, high knees, and karaoke.
Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.
The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island.Â
2nd round broad jump 5 lines/reverse lunge 3.Â
Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints. Â
Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.
Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!
Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.
FNGs: None
Warm Up: Side straddle hops, Frankensteins, hillbillies, side straddle hops, 400m mosey, slow squats, slow merkins.
The Workout:
x5
KB Swings ( 15 )
KB Gobblet squats ( 12 )Â
KB Clean Press ( 10 )
Burpee jump overs ( 8 )Â
KB Front raises ( 5 )
400m run
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BONUS TO MEET TIME: KB Pull Overs (10), WWIIIs (10), KB Pull Overs (15)
Mary: none
Announcements: Fund Raiser opportunity currently posted in Mumble chatter page.Â
T-claps: Age was a brief topic of discussion in COT. We spanned an age range of almost 3 decades with PAX in their 20s, 30s, 40s and 50s all growing stronger together this morning. Best In Show pointed out that He is literally twice my age. Even with that being the case, Im still trying to just keep up with Him 90% of the time haha. T-claps for setting the bar high and being an example of what a long term commitment to health and fitness looks like đź’Şđź‘Š
Prayer: Pray for those who have recently lost loved ones. Pray for those fighting sickness. Pray for the state of our country and the on going division within it.Â
Its a good day 💪🏽🔥
FNGs: None
Warm Up: Quick stretch and Mosey to the Red Hill
The Workout: Easy round of 7’s Squats at the top and Absolutions at the bottom.
Â
 Mary: LBC’s, H2M, LSF, HTaps
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Announcements: Qsheet, 2026 Post Challenge sheet, and a new Q’em All Challenge for a shirt
Â
T-Claps (Recognition): @Breach, @2Dollar, and @Fram for changing the life of a family in need over the Holiday. Â
Prayer: Safe travels for all, appreciation for all the glory and grace we receive daily.Â
FNGs: None. Just a lot of pups
Warm Up: Goodmornings and some “Big Ole Lunges” Stretch
The Workout: 4.5 miles
Co-Qs crushed 3.8 miles in 1 hour. To prepare for such a feet, Horse Face led the group in some preventative therapy exercises specifically for hips, hamstrings, and knees.
T-Claps: Horse Face for keeping me accountable and showing up.
Prayer: patients, school work, being the best dad’s we can be.Â
FNGs: None, but a late comer to the “new”but old AO location…YogurtÂ
Warm Up: mosey, GM, Frankensteins, SFAC, Imperial Walkers.
The Workout: 10 hole markers of various distances.
Throw frisbee, BC, Partner Wheelbarrow, lunge walk to frisbee. Cycle through one each hole.
At frisbee: burpee frog jump to pin. Guy that threw it has the number of jumps in burpees. Everyone else cycles through Squats, Merkins and Burpees at each hole. Reps = # of throws by thrower.
Mary: 1 sun salutation Â
Announcements: Site Q keep stepping up and growing your AO. EH guys to stop being sad clowns, Flip says we “Q’em” all challenge in 2026. More to come there.
T-Claps (Recognition): Flip phone for ECing all week.Â
Prayer: safe travels and may FRAM’s daughter continue to seek Gods word.
Honor to Lead.Â
Mission statement and 5 core principles smashed
Mosey to turf field
Lap around the field with side shuffles and Carioca on the sides
The Thang “Hindenburg BLIMPS”
Each exercise in each corner, so 4x each then mosey to recover
Burpees 5 x4
Lunges 10 x4
Imperial walkers 15 x4
Merkins 20 x4
Plank jacks 25 x4
Squats 30 x4
2 miles total
Mary
LBCs x15 IC
American Hammers x15 IC
Pretzels x15 each side
Nice work fellas! Simple yet effective.
BS Out