Author: willhlaw

Date: 2026-05-29
AO: The Aerie
Q: Rocketman ,
PAX: Rocketman, Lonestar, Stewie, Burgundy
FNGs: None
COUNT: 4
WARMUP: SSH, Windmills, cherry pickers, frankensteins
THE THANG:

ALARM: Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise

*ALARM 1*

– Arm: Overhead Press x10
– Leg: Lunge x 10 IC
– Abs: LBC x20
– Run around the field
– Merkin x14

*ALARM 2*

– Arm: Curls for da Gurls x20
– Leg: Squat Jumps x14
– Abs: Peter Parkers x14
– Ranger Merkins x14
– Monkey Humpers x 14 IC

*ALARM 3*

– Arm: Bent Over Row x20
– Leg: Coupon Squats x14
– Abs: Mountain Climbers x14 IC
– Rockette Hillbillies x20 IC
– Copperhead Merkins x14

MARY: Some fun stuff

ANNOUNCEMENTS:
– June 6 convergence!
COT:

Do all things without grumbling or disputing, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world…

Phil. 2:14-15

Date: 2026-06-05
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, bogey, Roulette, Legacy, Flux, Play-Doh
FNGs: None
COUNT: 6
WARMUP:

– SSH, IW, HB, IBAC, IYTW
– KB Goblet Squats
– KB Deadlifts

THE THANG:

– KB Swings 10×10 EMOM
– KB Clean & Squats 2×5, alternating
– KB Clean & Press & Row 2 x 5,4,3,2,1

ANNOUNCEMENTS:

1. Convergence
2. Milo Monday soft launch at thedriveway

COT:

True sovereignty demands we trade reckless intensity for intentional autonomy. Real strength isn’t about hitting a PR today; it’s about discerning what you need to ensure durability for the long haul. Let your own judgment dictate the pace, not ego. By mastering self-regulation, you move from reactive participant to disciplined practitioner, ensuring your work today preserves your capacity for years to come. Own your limits, prioritize longevity, and choose the steady, sustainable path that builds a man who lasts.

Date: 2026-06-05
AO: The Patriot
Q: CableGuy ,
PAX: Lazlo, Big Short, Walker, Jones, Waterboy, Rim Fire, Strange Brew, Jag, CableGuy, Trademark, Lucius, Booking FNGs: None
COUNT: 12
WARMUP: SSH, AC, IW, CP, DD, CK
THE THANG: Modified Meatloaf Massacre
Four rounds of:
10 Blockees
20 Goblet Squats
30 Coupon Swings
40 Merkins
50 Curls
With a run after each round. For time management we ran 1600 meters after Round 1, 800 after Rounds 2 and 3, and were at no time remaining after Round 4. MARY: None
ANNOUNCEMENTS: Convergence at Roosevelt Island tomorrow; arrive by 0645
COT: Was looking back through past workouts and this one popped up. I like to Q one that’s known as tougher than average every now and then, just to see if we can step up to it. We did today – great work!

Date: 2026-06-05
AO: Horizon
Q: Kodiak ,
PAX: Poe, Bo, vplaxico, 3 mile, sticks, Kodiak, Disco
FNGs: None
COUNT: 7
WARMUP: SSH, IW, MNC, WMH, CP, IWM, DD, UD, stretching
THE THANG: Fellowship lap to the coupons. 4 sets of Tabata exercises, 20 seconds on, 10 off of Chest press / curls
Blockies / calf raise
Chest Press/ Big boy situps
Squat / upright row

Replace coupons and play 15 minutes of 4 on 3 basketball

MARY: ran out of time
ANNOUNCEMENTS: Convergence tomorrow
COT: The days are getting longer; get out and enjoy them!

Date: 2026-06-05
AO: Sparta
Q: Doodles ,
PAX: Dunder, Atlas, Peanuts, OnlyFans, Hoolihan, Doodles, Drano, Monte Karlo, NOAA, Baywatch FNGs: None
COUNT: 12
Warm up
SSH, imperial walkers, hillbillies, Matt foleys, modified Michael Phelps w pitcher stretch, down dog, WGS, kobra Kia, child pose.

The Thang
Part 1
Ricky Bobby around school property 1 time stopping at the 4 corners for 10 mike Tyson’s and 20 reps of an exercise by a pax. Finished with 2 laps around the track stopping at each end for the Mike Tyson’s and an exercise.

Part 2
At goal line, bear crawl 20 yds, sprint to other 20 yd line and mosey to goal line. Repeat 4 times.

Mary
Yes – Freddy mercury’s, sit ups, leg lifts, and Sharon stones.

Announcement
Convergence and Baywatch send off next Saturday, June 13 at 7pm at ramblers.

COT
Take time each day to meditate on something good or daily devotional. Find a way to slow down and detox and relieve the stress of life and focus on the bigger picture. Prayer.