The Roost

Hamstring Holds, Tappy Taps, Squats, Merkins, Little Baby Arm Circles, and Triceps Claps.

The PAX ran one mile with PT stops for Burpees, Lunges, Squat Jumps, Dips, Dirkins, Side Straddle Hops, Plank Jacks, and Burpee Broad Jumps.

Announcements: Bob The Builder began teaching on the Lord's Table at his church. Be on the lookout for possible Tuesday-evening OTB devotion and workouts led by Bob The Builder; Ms are welcome. babyfood said it felt good to return and hoped to post more often.

COT: Cut out the noise, appreciate life's music in both sad and happy moments, and learn to sit with yourself in silence.

Sit-Ups, Side-Plank Crunches, LBCs, Freddie Mercurys, and Flutter Kicks.

SSH, Imperial Walkers, Piano Man, Leg Stretches.

Minute to Win It Square edition used five stations: Cindy Curls, Cindy Mericans, Cindy Swings, Cindy Overhead Presses, and Jump Rope.

The Cindy Curl station called the one-minute timer, with Burpees for every second over or under one minute. The PAX completed 38 penalty Burpees.

Announcements and COT were completed without additional text.

Circle Mary: 30 Freddy Mercurys, 20 LBCs, 25 Gas Pumpers, 25 Heels to Heaven, and 15 Side-Plank Crunches on each side.

SSH; LBAC with calf stretch; Piano Man; Hillbillies.

The PAX completed three circuit rounds with one minute of work at each station, 20 seconds for transitions, and 1 minute 40 seconds between rounds.

Circuit 1: Jump Rope, Dips, Cindy Curls, Cindy Swings, and Cindy Overhead Presses.

Circuit 2: Push-Ups, Big Boy Sit-Ups, Cindy Squats, Cindy Lunges, and Side-to-Side Cindy Swings.

Circuit 3: Pull-Up Bar Hangs, Planks, Freddie Mercury Crunches, and Side Crunches. The last round finished with maximum Pull-Ups.

Announcements and COT were completed without additional text.

No Mary was recorded.

Tappy Taps, Piano Man, SSH, Windmills, Squat with Overhead Reach.

Then we hit 360 meters up and down the parking ramps, including 14 steps up and down.

The PAX worked with Cindys throughout, completing three rounds with 200–300-foot carries between exercises.

Each round used left and right Suitcase Carries followed by 10 unilateral Lateral Rows/Presses, Curl-Position Carries followed by 10 Overhead Presses, and a Curl-Position Carry followed by 10 Cindy Squats in Rounds 1 and 3 or 10 two-count Cindy Lunges in Round 2.

The finish was 10 Cindy Overhead Presses, 20 four-count Cindy Mountain Climbers, 15 four-count SSH, 20 four-count Cross-Body Mountain Climbers, and 15 Cindy Squats, followed by an overhead carry to basecamp.

The PAX finished with three breathing Broga stretches.

No separate Mary or cool down was recorded.

Broga, briefly interrupted by 3 burpees for a late arrival.

MIND MADNESS covered 1,100 total meters: a 153-meter run and 10 Hillbilly Squats; a 153-meter run and 5 Burpees; 84 stair risers to the top garage level and 5 Burpees; 136 meters down the parking ramps and 5 Burpees; 150 meters down the next level and 5 Burpees; 28 meters to the dead end and 5 Burpees; and 106 meters through the bridge and parking lot and 5 Burpees.

The PAX held the line with SSH and High Knees OYO while one HIM at a time Bear Crawled or Lunged 104 feet to the curb and back, protecting his six until he returned.

They continued with 102 meters of backward walking and 5 Burpees, helping Full House push toward his FitFifty goal, then ran 270 meters back to basecamp and took a 30-second breather.

At the six-wide concrete stadium amphitheater, the PAX Bear Crawled to the top and completed 5 Dips at every level on the way down.

Announcements and COT were completed. COT encouraged the PAX to renew their minds daily through meditation with God, renew their habits and intentions, serve others with love and kindness, and own the day’s victory.

Meditation and purging led by Full House. No separate Mary was completed.