AO: The Grove
When: 03/02/2026
Number of Pax: 20
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
Year 4 of the Pulaski Day theme with a few new things this year.
Warm-O-Rama
Jog in place for the introduction and disclaimer.
SSH OYO for the F3 mission, core principles, and credo.
Warm-up: World’s greatest stretch, chest opener, Michael Phelps, Figure 4s
Site-Q Derailed then went over the count and safety stuff.
The Thang
Thang 1: Chest and back warm-up in the parking lot.
- 6×6 merkins: Wide, stagger left, stagger right, standard, tight, diamond
- Supermans, Cobras, Swimmers, Cobras
- Lift-75: 25 standard chest press, 25 narrow grip chest press, 25 dark tower (vertical) chest press
- Mosey
Thang 2: Pulaski Day Push/Pull Circuit. Perform 25 reps of each listed exercise, do 3 pull-ups, and run a lap (about a 1/4-mile)
- Merkins / bent over rows
- Derkins / Upright rows
- Irkins / Lawnmowers
- Perfect merkins / pullovers
Thang 3: Block coupon / coupon pull through ascensions. Start with 2 of each, then 4, then 6, then 8.
Mary: Form 2 lines. 2 PAX perform 10 hanging knees pulls (as the timer) on rotation, while the rest of the PAX cycled through plank variations for 5 minutes.
Finish with 10 tempo merkins.
Circle of Trust
Read off some fun facts about Casimir Pulaski. Look him up!
Naked Man Moleskin
Thanks Derailed for having our 6, and thanks Ringo for the coffee.