Tag: Atlas

Running Season is Here

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WARMUP: Mosey down hill behind school with various movements until reached the road loop at the bottom
THE THANG: Running and exercises until finish

First "mile" = Burpees followed by a lap, 4 total starting with 20, then 15, then 10, then 5

Second mile = Shoulder taps in cadence followed by a lap with similar pace partner(s), 4 total with same rep #s as before

Third mile = Sumo squats with slowest group starting first then middle group, then speedsters, only time for one lap so group 20 or 30 or 40 reps together depending on when they started the lap

Run home

MARY: 2 mins

ANNOUNCEMENTS: Beers for Beetus on 10/24 at Print Shop

COT: prayers for aging parents/inlaws, college age 2.0s, family and friends battling cancer and their caregivers

Strong effort today by all pax with terrific temps around 50 at launch. Everyone took advantage and pushed hard.

Simple weinke with spotlight on importance of looping in a partner (or more than one) when life gets tough and when adversity extends for a long stretch. Don't do life OYO!

Thanks for the hard work by all and the invite from brother Pauly!

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A hill and sauerkraut

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WARMUP:

  • SSH / IW / WM
  • mosey to hill behind the school

THE THANG:

  • modified suicides
  • 5 stops with increasing exercise count: 10/20/30/40/50
  • exercises: squats, shoulder taps, monkey humpers, imperial walker
  • rest every 5 min: 10 burpees
  • brief broga
  • mosey back

MARY:

  • sally squads

ANNOUNCEMENTS:

  • read newsletter

COT:

  • was held
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Always identify the open bathroom

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Immediately identified the open bathroom and ran towards it. Stopped for some stair steper rep counts otw. While I duced the pax did 100 200 300 of merkins, squat, lcbs. I entered mid squat. Then back to the top to play with sacks. Partner 1 toss for count, partner 2 for exercise.

I'm the words of a wise philosopher…

"Walking is moving forward if it's towards your goal"

  • Apache

Keep moving forward gentlemen

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100-Yard Double Quarter Pounder

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WARMUP: SSH, Windmills and others
THE THANG:

  • First Quarter (25 Yards): Run to the 25-yard line, complete 25 merkins Nur to the goal line.
  • Second Quarter (50 Yards): Run to the 50-yard line, complete 50 squats, and Nur to the goal line.
  • Third Quarter (75 Yards): Rub to the opposite 25 yard line, complete 75 mountain climbers (R+L =1) and Nur to the goal line.
  • Fourth Quarter (100 Yards): Run to the opposite Goal line, complete 100 SSHs and Nur to the goal line.
  • Repeat: Rinse and repeat the entire sequence for a "Double Quarter Pounder".

4 Corner Finisher

  • Round 1:

Corner 1- 10 Merkins
Corner 2 – 10 Copperhead Squats
Corner 3 – 10 Merkins
Corner 4 – 10 Copperhead Squats

  • Round 2:

Corner 1- 10 CDDS.
Corner 2 – 10 Jump Squats
Corner 3 – 10 CDDs.
Corner 4 – 10 Jump Squats

MARY: A few exercises
ANNOUNCEMENTS: Were made
COT: We shared and Prayed

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Tour de Campus

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Warmup (in cadence)
Imperial Walkers, Cherry Pickers, Low Slow Squat, Big Boys, Plank
Tour of Campus

  • Stop at locations:
  • 10 Merkins
  • 20 Squat
  • 30 Calf Raise
  • 40 LBC
  • Stop at Baseball Stadium
  • Throw the ball 20 times (10 each partner).  Then do 2 burpees.  Add a burpee for any drop that occurred.
  • Stop at the Bus Dropoff
  • Bear Crawl Upstairs
  • Long Plank
  • Stop at Cindy Shack:
  • 10 Overhead Press
  • 20 Curls
  • 30 Chest Press (laying on back)
  • 40 Squat
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Cindy EMOM

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WARMUP: Windmills, Cherry Pickers, up/down dog, stretching
THE THANG: Moseyed to see Cindy, every Pax found a date, started off with a 10 minute EMOM, 12 Curls, OH press and squats, dropped to 10 reps at the half way. Carried our dates down to the bus loop and paired up for catch me if you can, partner 1 went down the loop, partner 2 did an exercise, round 1 Big Boys, 2 Diamond Merkins and 3 was burpees. Brought Cindy back towards her house for a 5 minute EMOM, 5big boys and skull crushers then flutter to end of minute
MARY: Did have a brief second date with Mary
ANNOUNCEMENTS: > Cannoli and Murph
COT: Required

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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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The Makeup Q

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WARMUP: Windmills / Cherry Pickers / Worlds Greatest Stretch
THE THANG: Light Pole Circuit with ascending and descending reps
Archer Merkins x 5
Squats x 10
CDD x 15
LBC's x 20
Lunge x 15
Merkin x 10
Burpee x 5
Repeat twice then mosey around campus with pain stations.

Finish up at COT with some Mary
MARY: Present
ANNOUNCEMENTS: Newsletter
COT:

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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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Wait… I thought Olaf was on Q

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WARMUP:
20 SSH IC
10 Windmills IC
10 Moroccan Night Clubs IC
10 Cherry Picker IC
Plank Warm Up

THE THANG:
Partner DORA
100 Merkins
200 Squats
300 LBC’s

Lunge Worm

11’s
Lt. Dan Magic Legs : BBS

MARY:
Not enough time

ANNOUNCEMENTS:
Tortoise and Hare
Newsletter

COT:
Prayers were shared
Sometimes people don’t show up.
Doesn’t matter what the reason.
Step up and lead regardless.

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