And the cock crowed..

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WARMUP: SSH, Imperials, Hillbillies, short mosey
THE THANG:
4 corners of chestish 25 reps each. 2nd round of abs.

Railroad track run one way and then back.

11 of buckets of surprise.

Partner wall sit/bear crawl to close it out.
MARY: No time for her today.
ANNOUNCEMENTS: Flounder’s 80th, Masters lunch, Cannoli Fun, er Run.
COT: Always

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2026 QvQ Round 2

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QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.

Rabbit:
Divide into two teams

Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.

In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero

15 minutes of work.

After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)

Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.

Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge

Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.

Great work by both Qs sharpening their leadership today.

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Bobby madness

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Warmup: Motivators from 7, run, circle up for: windmills, imperial walkers, Moroccan n/c, low slow squats, peter parkers, some plank stretches.
Run
Thang 1: pull up bars. Each pax does 10 pull ups, while others do LBCs. Then each pax does 10 knees to chest, while others do flutters.
Run
Thang 2: bench work: step ups, dips, butt-touch squats, derkins, calf raises
run
Thang 3: leg lift DORA. Do collectively 100 leg lifts, partner runs 250 feet and back.
Run
Thang 4: march madness: at b-ball court: start at baseline, do 10 bobby hurleys, go to half court and do 20 bobby hurleys, go to far baseline and do 30 bobby hurleys.
Run a short loop
Thang 5: EMOM: do exercise to the count shown, if done within the minute=get to rest.
30 squats; 20 merkins; 40 mtn climbers; 20 big boys; 10 burpees. Run a short loop.
35 jump squats; 25 dry docks; 20 bobby hurleys; 30 amer hammers; 10 burpees. Run a short loop.
Thang 6: music routine: do a push up at every ‘sexy’…song is “I’m too sexy” (Right Said Fred).
Thang 7: slam ball toss: pax on their six in a tight circle; one with the ball: do a sit up and then toss to another pax; repeat and get to two, three, four sit ups before the toss.
Thang 8: Airbornes.
Fini.

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King of the Ring – Modified Bert Style

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WARMUP: SSH, Moroccan NC, Big Arm Circles
THE THANG: We did a modified Bert
25 Burpees
Run 400mm
50 merkins
Run 800mm
75 lunges
Run 1200mm
100 squats
Run 1600mm

Go back down the ladder

No one finished but @UN6PTD007 made it the furthest by completing the 2nd 1200mm run before time ran out.
MARY: big boys, LBCs, Freddy Mercury’s,
Box cutters, flutters, American Hanmers
ANNOUNCEMENTS: Tortoise and the Hare, Bethel (let’s stop giving @U083QU67RF0 a panic attacks the day before serving by signing up for service earlier) Overnight Ruck
COT: prayers for health, travel, graduations and marriages

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Then there were TWO

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WARMUP: SSH and Mosey
THE THANG: 5 exercises then take a lap: Step ups, Dips, Irkins, squats and SSH. 3 rounds completed.
Next up – light poles extravaganza: 3 exercises at each light Merks/Squats/LBCs. 5/10/15 reps – rinse and repeat with Calf Raises, OH claps, SealJax.
Round 3 : Mosey back to Flag for 5 mins of Mary.
MARY: Yes
ANNOUNCEMENTS: Read newsletter
COT: Prayers for Pax, World events, and our local community.

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It was a Friday… this Friday… at slow burn

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WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:

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Not so moderate. But fun!

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WARMUP:

  • Moroccan Nightclub
  • Cherry pickers
  • Imperial Walker
  • Windmill

THE THANG:

  1. Bucket of fun -> group does the exercise. One person runs with the sandbag
  1. Exercises
  1. Squats
  2. Leg Raises
  3. Merkins
  4. Should Taps
  5. Flutter Kicks
  6. Lunges
  7. Imperial Walker
  8. Plank Jacks
  9. Side Straddle Hop
  10. American Hammer
  1. Pyramid of Intrigue
  1. 3 pain station – Reps 20, 15, 10, 5, 10
  2. Station 1
  1. Mike Tyson
  2. LBC
  3. Wide Arm Merkins
  1. Station 2
  1. Jump Squats
  2. Lunges
  3. Plank Jacks
  1. Station 3
  1. American Hammers
  2. Leg Raises
  3. Big Boy Situps

MARY:

  • Freddy Mercury
  • Pecker Pointers
  • LBC

ANNOUNCEMENTS:
COT:

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2026 QvQ round 1

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THE THANG:
Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins, Partner Get Ups. Round 2 was Wheel Barrows, Leg Throws and Partner Cliff Hanger Merkins.

Our man Flair subbed in for Slopes who sadly came down with the sickness. Flair stayed in the cross regional partner up and called AMRAP work together. No Cheat Merkins, Big Boys and Squats – take a lap. Remember your time as you are always challenging yourself. Next round same workout but beat your AMRAP from Rd 1. Take a lap. Stop at soccer goals and line up in Groups of 3. Suicides across the parking lot. Partner 1 takes of, Partner 2 planks and Partner 3 burpees until all partners complete suicide.
Flair Band Camp Please feel free to edit this BB as needed.

Mosey back to COT for a quick ab lab.

Both brought great VAPE however Fishstix pulled away by the tightest margin. Kudos to Flair for throwing together a great workout in little to no time. Kudos to Fishstix for taking the Dub.

ANNOUNCEMENTS: Announced
COT: Prayers and praises as we tallied the vote.

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