AO: The Rising
Q: Fred Kelly (Grassy Knoll) ,
PAX: Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll), W. Jason Griffith (F3 Risky Business)
FNGs: None
COUNT: 4
WARMUP: Warm-up: Arm circles (10 count, F, R); Imperial Walkers (10 count); Motivators (5 Countdown); DC stretches (Sky, Back, Shawshank. Touch ground, straighten legs. Munson. Runners stretch: L leg, Thunder, good morning; R leg, Thunder, good morning; Cobra; Child).
THE THANG:
Repeat 5x Hierarchy
1 Lap of parking lot King
5 Burpees Prince
10 Little Baby Lunges Duke
15 Merkins Marquess
20 Squats Earl
25 Big Boy Knock Outs Viscount
30 Side Straddle Hopkins Baron
“It’s déjà vu all over again.”
MARY: Bicycles, LBCs, Annapolis Rope Pulls, X factors, Walnut crackers, Hello Dolly’s,
ANNOUNCEMENTS: See Slack
COT: Secretary of Defense Pete Hegseth’s “https://www.npr.org/2026/09/30/nx-s1-5986304/hegseth-troops-address” address: “The ideological clowns are out. The patriotic cowboys are in, with testosterone testing on top.” “No beardos, no weirdos, no wimps, no radicals,” he noted. Hmmmmm.
