FNGs: None
Warm Up: SSH IC, Good Mornings, Daisy Pickers, Michael Phelps, and Stretching
The Workout: Simple but effective AMRAP DORA with 10 straight minutes of Merkins, 10 straight minutes of Squats, and 10 straight minutes of WW1s.
Mary: Broga
Announcements: None
T-Claps (Recognition): None
Prayer: PAX in general
FNGs:
None
Warm Up:
We hit a mumble-chatter warmup
The Workout:
3 stations of weighted core exercises that comprised of 3 rounds.Â
The exercises included:
(20lb sand ball):
American Hammers
Sit-up wall slam
Rotational wall slam
(15lb sand ball):
Nut Crackers x 2
Seated Lift Overs
(60lb sand bag) as timer 20 Reps:
WWIII x 2
WWI
Mary:
Then we moseyed the lot before ending with Mary until failure and stretches.Â
Announcements:
None
T-Claps (Recognition):
None
Prayer:
Fram’s father is doing well and prayers for continued recovery and health.
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FNGs: None
Warm Up: SSH IC, stretching
The Workout: HIT circuit of bear crawls with merkins, bear crawls with plank jacks, lung walks with squats, happy feet, calf raises, derkins, WWIs, and step ups.
Mary: Extended time of broga and stretching to end the work week.
Announcements: Q’em All Challenge
T-Claps (Recognition): Stovepipe for 5-packing this week.
Prayer: Safe travel and a good time for Flip Phone and his family on their cruise, the PAX in general, military/first responders.Â
FNGs: nopeÂ
Warm Up: Good morning, arm circles, windmill, seal claps
The Workout: It was chilly out, promised to keep the pax moving to stay warm. 4 (long) corners workout; 1st stop 20 merkins, 2nd stop 20 squats, 3rd stop 10 IC shoulder taps, 4th stop 20 lunges. 2nd loop stacked exercises, 3rd loop back down to single exercise and picked up the pace. Afterwords moved to back of school for step ups, erkins, dips.
Mary: LBC, LSF, Homer to Marge, hello dolly, and some stretching to close it out.Â
Announcements: FV daddy daughter dance coming up, Q em all challenge is live
T-Claps (Recognition): Good job to all those who pulled themselves out of bed in the cold to go sweat in a parking lot.Â
Prayer: YHC took us out
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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: 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
FNGs: Notta
Warm Up: Mosey, Dynamic Exercises: Karaoke, karaoke w/High trail leg, HK and Butt kick, Flipphone showed up around here. Skips and walking deadlift lunge. Burpee penalty for FP tardiness. Covered 2 technical components of exercise. Thanks for the practice Flipphone.
The Workout:
1. Sumo Squat: (deep squat, toes at 45, focus on leg raise) I/C. 2. Windmill: (straight arms, slow tension stretch, push hips forward) 3. BTTW: (parallel to wall with chest, flex feet, shoulder shrug, no hip sag) This is about the time it started to rain. We covered Mission and Core Values here. The first HIM to DM me the word Sumo gets a tall boy of their choice on me. Except Dumbo he won last time. 4. Shoulder taps: (shoulders parallel, minimal rocking, feet close together) IC to 30 this hurt. 5.
Mary: Bird dog: (angles, height and core contract) Popeye first time.
Announcements: Road Clean up and why Backblasts are important.
T-Claps (Recognition):
Prayer: Flip family friend loss, Buffalo son finding a job, Popeyes daughter.Â
FNGs: None
Warm Up: Form running and upper body stretching.
The Workout: Form Focus. Key points and technique on, Squat, Willie Mays Hays, Lunges, Standard Merlin, Diamond Merking, LBC, WW1. We modified Up some exercises.
Mary: No time
Announcements: Check Slack
T-Claps: (Recognition): Prayer: Injured, Banana Seat friend Jerry, FRAM gratitude and Guidance.Â
FNGs:None
Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.
The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.
Mary: No time
Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations
T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken
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FNGs: None
Warm Up: SSH, SFAC
The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge  Walk down ramp, repeat BC/CB on stairs.
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Mary: Scissors IC for 2 minÂ
Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2,Â
T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.
Prayer: BS mom recovering ,FRAM patience/Humbled at work.