DATE: 11AUG2026
AO: Ankle Breaker
Q: Toll House
PAX: Toll House, Funky Bunch
FNGs: 1 FNG
COUNT: 3
CONDITIONS: 86, muggy
WARMUP: Dynamic stretches
THE THANG:
Evo 1: Mosey to far low wall
Reps: 15/10/5 (3 Rounds)
 Step Ups
 Irkins
 Dips
 Side Step Ups Left
 Side Step Ups Right
 Irkins
​
Did some plank wall walking, mosey'd to the stairs
Evo 2: Timed with stair climb
 Donkey Kicks:
 Bulgarian Split Squats right: 40 sec
 Bulgarian Split Squats left: 40 sec
 Dirkins: 40 sec
 Vaults Squats: 40 sec

MARY:
Back at the flag, 20 HC LBCs, 10 HC Plank Jacks, 15 Big Boys, 20 HC Scissor Kicks
Did some cool down stretches

CIRCLE UP: Stood around and drank a lot of water. We were absolutely soaked. Did the After Action Report. Stressed need to modify down.
ANNOUNCEMENTS: 9/11 Memorial Stair Challenge
COT: Talked about the need for artificial suffering and reminder to have gratitude for the fact that suffering isn't a fact of life for us, but also that we should reject comfort as a goal. Got to know the FNG a little. We ran out of time and decided to move the Name-A-Rama to next time. Prayed out, got the selfie.

DATE: 07AUG2026
AO: Ankle Breaker
Q: Toll House
PAX: Toll House, Goldenrod
FNGs: Babe
COUNT: 3
CONDITIONS: 70 degrees, pleasant breeze, still a little humid
WARMUP: Arm circles, Chinooks, Sun Gods, Chain Breakers, Cherry Pickers, Gates Openers, Hairy Rockettes
THE THANG:
Mosey to the Hill for 7s
Big Boys on top, Star Jumps on bottom, burnies up the hill
Mosey to the Tunnel for 7s - We let Goldenrod choose the route and pace
Plank Jacks on entrance, Mountain Climbers on the other, sprints in between
Mosey to the low wall, do handstand walks around the perimeter
Mosey to the Stairs for 7s
Wall Vault Burpees on bottom, Burger Merkins* on the top
Locomotion was the stairs
*HC combo of a pushup and an in-and-out
MARY: 35 seconds each LBCs, side planks left and right, big boys, shoulder tap planks, american hammers, and scissor kicks
Cool down stretches followed
CIRCLE UP: Did Name-A-Rama. Joel Amos was named Babe because he's got a bad knee (Joke about 3-legged pig), plus he's a hard worker, all around sincere guy, and a point-man.
ANNOUNCEMENTS: 9/11 Memorial Stair Challenge
COT: Talked about leadership, discipline, and the difference between what we say we want and what we actually do. Discussed how to change what we really want to advantage:  Honesty with each other, disruption, and accountability.
Prayed Out, Pledged Out, Got the Selfie​​

DATE: 4AUG2026
AO: Ankle Breaker
Q: Toll House
PAX: Toll House, Funky Bunch
FNGs: None
COUNT: 2
CONDITIONS: 78 degrees, dry, a little breeze
WARMUP: Dynamic stretches - Arm circles, Sun Gods, Chain Breakers, TN Rocking Chairs, Harry Rockettes, Open Gates 
The Thang: Phase 10 - 6 stations, each 1 exercise, 10 reps each
Station 1: Squat Thruster
Station 2: Coupon Swings
Station 3: Coupon Dips
Station 4: Bus Drivers
Station 5: Bulgarian Split Squats (5 ES)
Station 6: Blockees
Evolutions as follows: 
Stations 1,2, then 1,2,3, then 1,2,3,5, then 1,2,3,4,5, and finally 1,2,3,4,5,6 
MARY: LBCs, Side Planks, Big Boys, Shoulder Tap Planks, Zombie Crunches L and Right, Box Cutters, American Hammers, Diver Dans, Scissor Kicks
ANNOUNCEMENTS: 9/11 Memorial Stair Challenge
COT: Had coffee and talked for a while. Got the selfie, prayed out. 

DATE: 31JUL2026
AO: Ankle Breaker
Q: Toll House
PAX: Toll House, Hammy
FNGs: None
COUNT: 2
CONDITIONS: Muggy and hot. 
WARMUP: Dynamic stretches - Arm circles, Sun Gods, Chain Breakers, Don Quixotes, TN Rocking Chairs, Harry Rockettes 
THE THANG: Sherpa: A series of exercises with increasing then decreasing reps:

ATE: 2023-09-26
AO: Ankle Breaker
Q: Sloppy Joe, 
PAX: Cat Master, Cramer, Crawlspace, F-stop, Hammy, Roach, Rocky Top, Snack Pack, Toll House, Iris
FNGs: 0
COUNT: 11
CONDITIONS: 70 great workout weather
WARMUP: 15 SSH
15 cherry pickers
Arm stretches
THE THANG:
5 rounds ( most completed was 4)
20 coupon presses
20 burpees
20 curls
20 v ups
20 goblet squats
13 blockees
400m run
MARY: None
COT:
Prayers for Toll House as he preps for the go ruck event coming up.
Pledged Out
Rocky Top brought Black Rifle coffeeteria 

DATE: 2023-09-23
AO: Bridge House
Q: Toll House
PAX: Cat Master, Crawlspace, Sloppy Joe, F-stop
FNGs: None
COUNT: 5
CONDITIONS: High 50's, a little wet, but overall a beautiful morning for a workout, with the sky just starting to glow on the horizon.
WARMUP:
11 x Bear Hugs IC
11x Big Arm Circles IC
11x Big Arm Circles in reverse IC
11x Imperial Walkers IC
11x Daisy Pickers IC
11x Willie Mays Hayes IC
Grab a coupon, hug it for a 1/4 mile Ray Charles Trot back to base of The Hill
THE THANG:
25 x each:
-Overhead press
-Curls
-Bent over rows
-Goblet Squats
Three Burnies up the hill with coupon
25x each:
-Grave diggers HC
-Coupon Merkins
-Coupon rows (25 each side)
-Thrusters (Squats with overhead coupon press)
Overhead brick carry back to flag
Mosey to rails
2 rounds 25 and 12 each:  
WWII situps IC
No Cheat Merkins
Rail pull ups
Mosey back to flag
MARY:
25 each, triple threat - volunteered various pax to call cadence for each exercise  
-Flutter kicks
-Dead cockroaches
-Hello dollies  
25 LBCs IC
1 minute elbow plank
CIRCLE UP:
Name-a-rama
ANNOUNCEMENTS:
This afternoon's Family Convergence
Cat Master Q'ing Monday (AO-Cardi-U)
Sloppy Joe Q'ing Tuesday (AO-Ankle-Breaker)
Cat Master Q'ing Wednesday (AO-Cardi-U)
Crawlspace Q'ing Thursday (AO-Ankle-Breaker)
Next Saturday is still open
GRE-40 is in two weeks
COT:
Praise for Sloppy Joe's nephew recovering
Prayer for Cat Master's possible home sell
F-Stop's job situation
Toll House prep for GRE
Prayed, pledged out, Toll House brought the coffee
Good chatter ensued

DATE: 2023-09-21
AO: Ankle Breaker
Q: Cat Master
PAX: Marty, Roach, Rocky Top, Crawlspace, Toll House, Hammy, Cramer, F-stop, Iris
FNGs: None
COUNT: 10
CONDITIONS: 67 and a cool breeze.
WARMUP: 
SSH - 25 IC then a lap
Daisy Picker - 15 IC then a lap
Mountain Climber - 15 IC then a lap
Plank Jack - 15 IC
.5 mosey to the hill
THE THANG:
30 Merkins at bottom, Bernie Sanders x2 to the top, 25 Merkins at the top, jog back down
20 burpees at bottom, crab crawl to the top x2, 15 Merkins at the top, jog back down
10 burpees at bottom, lunges to the top, 20 Merkins at the top
.5 mile mosey back to shovel flag for Mary
MARY:
WWII sit-ups  - 20 IC
Flutter kicks - 20 IC
LBC’s - 40 OYO
Plank - 1 minute
1 minute of Merkins -  AMRAP
CIRCLE UP:
Count-0-Rama
Name-O-Rama
ANNOUNCEMENTS:
F3 family convergence this Saturday! Don’t forget to go to the list and pick something to bring!
COT:
Prayers for tollhouse for continued diligence in his daily routine and ordering his time and the GRE 40 and his preparedness.
Prayers for the guys to be diligent in their time in the word.
Prayed out.
Pledged out.
Toll House came in clutch with the Coffeeteria.

​DATE: 19SEP2023
AO: Ankle Breaker
Q: Crawlspace
PAX: Sloppy Joe, Toll House, Rocky Top, Honeymoon, Tea Party, F-stop, Cramer, Marty, Cat Master, Iris​
FNGs: None
COUNT: 11
WARMUP:
Leg/Arm Stretches
Bear Hugs x 15 IC
Daisy Pickers x 12 IC
THE THANG:
IPC Week 2 Variation - “BDE Mile”
AMRAP - 40 Minutes with 3 mile Cap(6 full rounds)
400m Run - 5 BDE Burpees=Burpee/Bonnie Blair/Jump Squat
400m Run - 5 BDE Merkins=HR(Hand-Release Merkin/Peter Parker Right/HR Merkin/Peter Parker Left/HR Merkin
Rinse & Repeat Until Time Expires
Majority of the group finished the 3 mile cap with Rocky Top finishing with a sprint to take the gold and F-stop coming in right behind for a close 2nd
MARY:
N/A
ANNOUNCEMENTS:
September 23rd Family Convergence BBQ - Bring Your Fam! @ 4:30
List of food needs posted in Slack
COT:
Count-a-Rama
Name-a-Rama
Prayer Requests:
- Praise! Miller is still in Atlanta but has made great progress and will most likely be able to come home this week.
- Tollhouse’s serenity and patience in difficult high stress situations.
Q prayed us out and we pledged then Tollhouse had coffeeteria for the group which brought on some good mumblechatter.