Category: Uncategorized

10.6.2025 At Camelot

Pax
Fat Amy
Echo
Cliffard the big red dog
Doubtfire
Carmen Sandiego
Big Spoon
Mercy
Norm
Purdy
Arcy
Rudy
Brickyard
Vespa
Viper
Waldo – Q
The Thang

Warm Up Stretch
1. Windmills
2. Arm circles
3. Circle Arms
4. Air presses
5. T-Claps
6. Chain breakers
7. Downward dog – alternating calf stretches
8. Hip flexor stretch
9. Glut Bridge
10. Glut Bridge March – alternating right/left
11. Calf raises, slow on the negative
Aerobics
1) Alarm clock
2) Block jump over
3) SSH
4) High Knees
5) Mountain Climbers
6) Jungle Boys
Core
1) LBC
2) Freddie Mercury
3) Plank
4) BBS
5) Flutter Kicks
6) American Hammers
Upper
1) Triceps dips
2) Curls
3) Overhead Press
4) Man Makers
5) Block Press
6) Bent over rows

Lower Body
1) Block Squats
2) Lunges
3) Mike Tysons
4) Flying Squirrel
5) Donkey Kicks
6) Jump Squats

Cool Down/Stretch
1) On your 6 – left leg on the right, pull your hamstring in
2) Runners lunge – left leg/ right leg
3) On your 6 hug your knees
4) Drop to the right
5) Drop to the left
6) Childs pose
7) Corpse

10/6 The Murph

Irish Hoss – Q
Guardian
Huckleberry
Tarnish
Flipper
Spaulding
Mile high

Q school week
Run 1 mile
100 pull-ups
200 merkins
300 squats
Run 1 mile

Practiced som cadence during the work

Ended in COT

9/22 – in Cadence

Irish Hoss – Q
Huckleberry
Longhorns
Oil Change
Hamm
Flipper

Rotational cadence work to build strength and confidence.

Various exercises including below:

Cadence
SSH
Merkins
Curls
Burpee
Slow block Squats
Press jacks
Hillbilly Walkers
Inch worms
Apollo ono
WW3
Pudding scoops
Block Bows
Block rows
Block swings
Run to monkey bars
Pull ups
Ape hangers
Monkey humpers
Run back to flag
Carolina DD
Boy bands
T plank
Big boys
Lunges

Ended in COT

Q School: Pre-Beatdown

Pax:
Armstrong
Deliverance (Q)
Fallout Boy

Reviewed steps to Q'ing a beatdown. Then did a DORA workout.
One partner did reps at Homebase, while the other went to the Far Point (other side of parking lot) and did 5 reps of an exercise. Home Base Block round: 50 WW3 sit ups, 100 Press, 150 KBS, 200 Curls. Non-Block 50 Burpees, 100 Mike Tysons, 150 squats, 200 Flutter Kicks 2:1. Far Point exercises: for when partner does 50 reps exercise = 5 donkey kicks, 100 reps = Supermans, 150 = Peter Parkers, 200 = Starfish (2:1).

Meatloaf – Q
Isosceles
Nomad
Gulliver
Photon
Landslide
Wario

Buy In:
10 Potato Pickers
10 Windmills
10 Chainbreakers
30 second plank

Round 1:
15 Merkins
20 Squats
25 Flutter Kicks 2:1

Round 2:
8 Burpees
12 Lunges 2:1
16 Penguin Taps 2:1

10/5/25
Pump Station Beatdown
RPS Shenanigans

Pax:
Thor(q)
Tarnished
Spaulding
Crawdad
Red October
Huckleberry
Fossil
Echo
Sherpa
Shepherd

Warmed up

The thang:
– Started at bottom of hill. It was cool humid morning. Blood red moon in the sky.

12 Levels. Find a partner, plank, play RPS. If tie, do a merkin(add 1 merkin for each time you tie).
Win – move a level
Lose – move down a level

Level 1: 10 LBC's(2×1)
Level 2: Run hill
Level 3: 10 Lt. Dans
Level 4: 10 American Hammers(2×1)
Level 5: No Cheat Merkins
Level 6: Run hill
Level 7: 10 Crunchy Frogs
Level 8: 10 Smurf Jacks(2×1)
Level 9: 10 Hillbilly Squats(2×1)
Level 10: Run
Level 11: 10 Burpees
Level 12: 10 Jungle Bois

Finished with a run to the top and the flag.

Echo with biggest lost: never got past Lt Dans
Crawdad with the win: the third run

With 10 minutes left, we adjusted rules and you stay at your level if you lost rather than drop back.

10/5/25
Pump Station Run
IBS Mile

Pax:
Thor(q)
Red October
Sherpa
Echo
Fossil
Nomad
Radio
Crawdad

Warmed up
Ran to downtown intersection

Loop 1
5 Imperial Squat Walkers
Loop 2
5 IBBS(Irritiable Big Boy Situps): BBS with a leg movement at bottom(boxcutter/Gas Pumper/Flutter kicks/etc) and a crunchy frog at the top
Loop 3:
5 IWBS(Inch Worm Bear Squats): An inch worm with 3 Bear Squats at the end.

I think some of us made it to 3 miles even with extra work.

Frankenstein
Footloose
Mercy
Shepard
Waldo
Fat Amy
Echo
Nomad
Djibouti
Jersey
Gulliver
Huckleberry
Lonzo
Crawdad
Norm

Q-Arcy

Some rucked
Some ran
Some took IPC
ALL increased 1%

Echo-Q
Jersey
Djibouti
Nomad
Huckleberry
Stark
Norm
Arcy
Lonzo
Fat Amy
Frankenstein
Footloose
Crawdad
Opening, warmups were SSH’s ,arm circles, circle arms in cadence.
Beatdown was 4 rounds with 5 exercises each round and a MOT at the end of 5 exercises. Each round was 10 minutes. Just repeat exercises until 10 minutes was up and a minute of rest between each round.
Round 1
5 man makers, 10 WW3’s, 15block swings, 20 block rows, and 25 curls then murder bunny 100 feet ish and back. Repeat
Round 2
5 absolutions , 10 never surrenders, 15 mtn. climbers 4×1, 20 squats, 25 big boys, bear crawl the 100 feet ish and back.
Round 3
10 Cleveland rocks, 20 overhead presses, 30 block rows, 40 curls, 50 step ups on block 2×1, rifle carry 100 feet ish and back
Round 4
10 merkins, 20 big boys, 30 flutter kicks 2×1, 40 shoulder taps, 50 LBC’s , lunge walk 100 feet and back
COT , Footloose was the 6.

10/4/25
Fortress Leadership ruck
Topic: Compassion

Pax:
Thor- q
Photon
Tarnished
Guardian
Binford
Longhorn
Poe
Meatloaf

Runners:
Isosceles
Callahan

Talked about the true meaning of compassion:’to suffer with’

How do we do that?
What are poor examples?
How can we step out of our comfort zone and suffer with someone this week?