Date: 2026-04-07
AO: The General
Q: Lazlo ,
PAX: Lazlo, Goldfish, Robo, Landscape, Pepco, Gherkin
FNGs: None
COUNT: 6
It was another early start, unless you just got back from Africa and it felt like it was the middle of the day. For the Q, it was early. Which means stuff happens. Like a whole Q planned around music and your speaker won’t connect to your phone. But Gherkin was there for the save. Just in time for a 5:32 start. Which means it wasn’t so early anymore. We solved two problems.
WARMUP: SSH, imperial walkers, hillbillies, variety lap, Michael Phelps, cherry twist, Willie Mays Hayes, down dog
THE THANG: The PAX gathered at the goal line around a stack of cards, each card had an exercise. The Q started a playlist. The cards were shuffled, the playlist was shuffled. The PAX did the exercise until the end of the song. But wait! That would be terrible. The cheat code was to call Leeroy Jenkins. Whenever a PAX called Leeroy, we all ran to the 50 and back, flipped a new card, and did the new exercise until the end of the song. Except the PAX that called Leeroy, who ran over the to pullup bars for a set, then joined the group. Only one Leeroy per song, and only one Leeroy per PAX (until they were all used and we all got one more).
The exercises were (not in this order, but something close to this, I think): 1. Freddie Mercuries
2. Bobby Hurleys
3. Earth 2 sky
4. Curls
5. Toy soldiers
6. Rows (single or double arm)
7. Atlas shrugged
8. Jump over coupon
9. LBCs
10. Appollo Ohno’s
11. Cactus Jump Squats
12. Bonnie Blairs
13. Leg lift over coupon
14. OH press
MARY: flutters, penguin crunches, supermans, dirty dogs
ANNOUNCEMENTS: May/June trifects, new McLean AO, nutrition challenge
COT: The Q shared two stories from the last week that both made me reflect on how many people are struggling in the world outside the spotlight of the news and social media. It’s more common than we think and I don’t know what to do about it. If you’re moved to help somehow, that’s awesome, I’d love to hear about it.
F3 The Capital 