Author: willhlaw

Date: 2026-03-11
AO: The Aerie
Q: Trifecta ,
PAX: Lonestar, Stewie, Trifecta, Chasqui
FNGs: None
COUNT: 4
WARMUP: Math Beatdown
Warm-up: Bat Circles, Michael Phelps, Side Straddle Hops, Standing Torso Rotations, Mosey around the field THE THANG:
5! Factorial Ladder (to 120) – 5 Merkins, 4 Curls, 3 Chest Press, 2 Jump Squats, 1 Burpee Fibonacci Frog Jumps – 1, 1, 2, 3, 5, 8, 13 Frog Jumps
Rifle Carry to Corner of Field
SIN = O/A – 20 Squats, 20 Overhead Presses, 20 Alternating Lunges W = F × D – 20 World War Situps, 20 Flutter Kicks, 20 Diamond Merkins Suicides to 10 Yard Line, then Goal Line
Rifle Carry to Goal Line
Rifle Carry to Bench
S = D / T – 20 Squats, 40 Dips, 20 Thrusters
Y = MX + B – 25 Y Raises, 25 Merkins, 25 X-Factors, 7 Burpees
MARY: Mary (Core Round) – Flutter Kicks, Big Boys, Plank → Downward Dog, X-Factors ANNOUNCEMENTS: men’s alliance , weekend camping getaway
COT: Never too old to learn. Today we proved that even at our age we can still learn something new. Whether it’s math on a chalkboard or math on a football field, the lesson is the same: keep pushing yourself, keep challenging your mind and body, and never stop growing. 💪📚

Date: 2026-03-11
AO: Horizon
Q: Disco ,
PAX: Disco, sticks, Gherkin, Kodiak, Tomb Raider
FNGs: None
COUNT: 5
WARMUP: rockettes, windmill, m Phelps, 5-7 motivators, world greatest, oyo THE THANG: the pax rotated through rounds of 5 exercises:
Rounds 1 and 2: mountain climbers, coupon curls, squat jumps, coupon sit-ups, run midfield w soccer jump. Rounds 3 and 4: merkins, overhead press, bear crawl, coupon squats, Yves poll. Round 5: lunge walk, coupon rows, copperheads, kettlebell swings, karaoke. Round 6: Romanian dead lift, derkins, Bobby Hurley, blockers, shuttle run. MARY: EOPO: penguins, boxcutters, bird dogs, j Los, WWIs
ANNOUNCEMENTS: no
COT: Small steps daily build rational optimism and resilience mindset. Shawn Achor: https://bjgreenphd.com/the-happiness-advantage-the-seven-principles-of-positive-psychology-that-fuel-success-and-performance-at-work-by-shawn-achor/#:~:text=Both%20Achor’s%20presentation%20and%20his,problems%20as%20local%20and%20temporary.

Date: 2026-03-11
AO: The Patriot
Q: Piano Man ,
PAX: Booking, Lazlo, Piano Man, Ice Tea, Yertle The Turtle, Ripcord, SAAS, Wedding Singer, Rim Fire, Hops, CableGuy FNGs: None
COUNT: 11
WARMUP: SSH (IC), Imperial Walkers (IC), Hillbilly (IC), Michael Phelps (IC), Moroccan Night Clubs (IC), Cherry Twist (IC), Coupon Toe Taps (IC), Willie Mays Hays (IC), Down Dog, WGS, CK THE THANG:
– Rifle Carry around amphitheater
– 12 each and SLOW: box jumps, derkins, stepups (IC), dips, bulgarian split quats (each leg) – Count off by 2s
– Team 1 stays in amphitheater and does exercises on repeat
– 12 coupon crucibles (coupon curl straight into overhead press) – 12 coupon kettle bell swings
– 12 Maggies (coupon chest press while doing flutter kicks)
– 12 reverse coupon lunges (IC alternating legs)
– Team 2 is the timer, running to the bottom of 30th St Hill where they do 6 burpees and then run up the hill and back to the amphitheater – Repeat
MARY: V-ups, turtle rockers (courtesy of Yertle), dirty dogs, donkey kicks, bird dogs ANNOUNCEMENTS: The Murph, Boneathon, Convergence
COT: It’s only been 3 weeks since my last Q where my COT was about being intentional with time because on average we each only have 4,000 weeks. Trying to get into the habit of Q’ing more, reading more books rather than doomscrolling. The best way to break bad habits is to replace them with good ones. Note Legacy’s plea to break the habit of going to Patriot every Wednesday and try a new AO.

Date: 2026-03-11
AO: The Farm
Q: Lumbergh ,
PAX: Lumbergh, Squatter, Infinity, Trilogy, Shorttimer
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Don Quixotes
– Beat Pickers
– Arm circles
– Mosey around triangle and field

THE THANG:
– Merkins – 20
– SSH – 40
– Burpees – 10
– Karaoke to mid point switch and continue to fence
– Dips – 30
– Squats – 50
– Derkins – 25
– Bear Crawl to mid point and lung walk to start
– Mosey around fields
– Imperial Walkers – 20
– Mt. Climbers – 20
– Grady Corn – 20
– No Surrenders- 20
– T-Claps – 30
– Shoulder Taps – 20

MARY:
– LBCs
– Rosalitas
– Flutter Kicks
– Penguin Crunches
– American Hammers
ANNOUNCEMENTS:
Infinity has Q Friday
COT:
“If you don’t know where you’re going, any road will take you there” is a famous, oft-cited line from Alice in Wonderland, spoken by the Cheshire Cat.

Date: 2026-03-04
AO: The Bullpen
Q: Peloton ,
PAX: Peloton, Trolley, Peanuts
FNGs: None
COUNT: 3
WARMUP: SSH/Burpee countdown
THE THANG:
Three station, three exercises per station, 20 reps
– Station 1 – arm squats, step-ups, arm squats
– Station 2 – Bulgarian squats (L), arm squats, Bulgarian squats (R) – Station 3 – arm squats, inclined merkins, arm squats
– Mosey
Performed two rounds

COT: shared what was noodling around in my head. Join us to hear more.