Delphi

Date: 2026-05-19
AO: Delphi
Q: Atlas ,
PAX: Hoolihan, Ashe, NOAA, Norm, Atlas, Peanuts, Toolbox, Pop Fly, Nano FNGs: None
COUNT: 9
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

WARMUPS
SSH, Michael Phelps, Willy may say, High Knees, Copperhead Squat, World Greatest Stretcht

THE THANG
Round #1
10 reps of each exercise; Run to the end and back
Carolina dry docks
Jump squats
BBSU
Alternating lower and high plank

Round #2
Three stations of ten yards each
Broad jump between stations
Bear crawl from end to start.

Perfect burpee (10)
Squats- lunges (10)
American hammer (10)

MARY: The Pickle pounder
PRAYERS & ANNOUNCEMENT:
Murph challenge on 05/25 at GMU. Volunteers needed for coffee, donuts, water, Gatorade

Convergence in June

Potential running AO on Sunday morning. If interested, reach out to Nano

COT: How do you manage conflicting requests from kids and your wife? I find myself overwhelmed at times. While I don’t want to disappoint. I have to make a trade-off between optimizing time and resources and pleasing everyone. What has worked for me? Active listening, communication, show that you care, share that everyone in the house deserves attention. Don’t be selfish.