Author: willhlaw

Date: 2026-04-04
AO: The Sandlot
Q: Trademark ,
PAX: Lazlo, 2 percent, The Tulip, Hard Knox, Forceps, Defiance, Trademark, Tariff, Cartel FNGs: None
COUNT: 9
WARMUP:
DeMotivator x10 IC (Renamed given how poorly YHC managed it) Front straddle hop x10IC
Side straddle hop x10Ic
Chain breaker x10 IC
Arm circle x10 IC
Circle arm x10 IC
Mikey Phelps x 10 IC
Willy Maze Haze x10 IC
Down dog OYO
Worlds greatest
Cobra Kai

THE THANG:
Round 1: 25 x Blockees, 25 x Thrusters, 25 x Weoghted Squat, 25x weighted calf raise, 25x LBC, 25 shuffle, 25 karaoke, 25 shuffle, 25 yard sprint.

Round 2: 15 x Blockees, 15 x Thrusters, 15 x Weoghted Squat, 15 x weighted calf raise, 25x LBC, 25 shuffle, 25 karaoke, 25 shuffle, 25 yard sprint.

Round 3: 25 x Burpees, 25 x Air Press, 25 x Air Squat, 25x weighted calf raise in cadence, 25x LBC, 25 shuffle, 25 karaoke, 25 shuffle, 25 yard sprint.

Round 4: 10 x Burpees, 10 x Air Press, 10 x Air Squat, 10 x weighted calf raise in cadence, 10 x LBC, 25 shuffle, 25 karaoke, 25 shuffle, 25 yard sprint.

Capture the Coupons: 4v5, five minutes, Two end zones 25m apart, carry your opponents coupons to your end zone, repeat, repeat, repeat, repeat….

MARY: various cool down exercises and stretches.
ANNOUNCEMENTS: bone a thon, the Murph, convergence, leadership call, check out McLean.
COT: We all live in the simulation of our own minds. Only we can control our thoughts. Lay your burdens down this weekend and let positivity SPRING.

Date: 2026-04-04
AO: The Farm
Q: Squatter ,
PAX: Squatter, Short-Timer, Firehead, Infinity, Trilogy, Sparky FNGs: None
COUNT: 6
WARMUP:
THE THANG:
Ruck through Sully with a break doing with ruck sacks:

Merkins
Squats
Overhead press
Swings
Rows

MARY:
ANNOUNCEMENTS:

Firehead Q Monday, Trilogy Q Wednesday
COT:

Date: 2026-04-03
AO: Horizon
Q: Disco ,
PAX: Poe, Disco, SAAS, Kodiak
FNGs: None
COUNT: 4
WARMUP: SSH, MNClub, WMH/CP, D Dog/Up Dog, OYO.
THE THANG:
Run through the neighborhood, stopping to work through rungs on the ladder: 5 burpees
10 merkins
15 mountain climbers
20 jump squats
25 monkey humpers
30 Bobby/Danny Hurley’s
25 dips
20 Bulgarian squats
15 plank jacks
10 box cutters
5 PYO merkins
MARY: Timer runs/bear crawls/lunges/Frankensteins the bases. Rest of PAX perform a Core Exercise of their Choice. ANNOUNCEMENTS: Murph. Boneathon.
COT: YHC has had friends with health troubles recently. Stay close to those you care about. Live each day as if it were your last.

Date: 2026-04-03
AO: Atlantis
Q: Hammer , Hammerhead
PAX: Hammer, Hammerhead, Hubble
FNGs: None
COUNT: 3
WARMUP: The standard. SSH, LBC, DQs, Cherrypickers, IW,
THE THANG: 4×4 Norwegian redux!
>From the “light tower” (that never seems lit), 80% effort towards the navy yard boardwalk, 2 minutes out, 2 minutes back
Once you’re back, 3 minutes of Mary-with-Hammerhead featuring: deadbugs, American Hammers, superman holds, etc.

MARY: Recumbent bikes and heels to heaven. The seated ab circles to close out were a big hit.

ANNOUNCEMENTS: Nothing new. Volunteer to Q at Convergence!

COT: Marshal your energy wisely – don’t self-destruct by taking offense, especially when others’ intentions aren’t to offend.

Date: 2026-04-03
AO: Terrapin Station
Q: Ice Tea ,
PAX: Robo, 2 percent, Goldfish, Ice Tea
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, IBACs, Moroccan NCD, Turnip Twists, WMH, DDs, Runner’s Stretch, WGS, Fellowship Lap

THE THANG: Wheel of (Mis)Fortune
Corner 1- Goblet Squats
Corner 2- Tricep Ext
Corner 3-Derkins
Corner 4- Thrusters

Split into 2 groups. Beginning in the middle, perform 5 burpees. Rifle carry to your group’s corner. Perform 20 reps of the exercise shown in your corner. Carry coupon back to center for 5 more burpees. Then, in a clockwise manner, rifle carry to the next corner and repeat the process.

After corner 4 is complete, perform 5 burpees in the center and take a lap around the track. Then do the circuit all over again, reducing the reps at each corner by 5. Rinse and repeat.

MARY: Flutter Kicks and Toy Soldiers

ANNOUNCEMENTS: check the channel for lots of fun things

COT: Lots of our F3 brothers are injured, have sick or injured families or have recently lost a loved one. Check on your brothers and take initiative to help them out.