Author: willhlaw

Date: 2026-04-02
AO: Downrange
Q: Trademark ,
PAX: Legacy, Trademark, Fosbery, Boardwalk, Goose
FNGs: None
COUNT: 5
WARMUP: Motivator, FSH, AC, CA, WMH, MP, DD, WG, CC
THE THANG: Ladder + Laps
5x Blockees
10x Thruster
15x Curls
20x Dead Loft
25x ‘Merican
30x rows
35x calf raises
MARY: BBS, Flutter kicks, 90×90
ANNOUNCEMENTS: Meed to get the Agency on the back blast and preblast pages! For now I just tagged it to Downrange and I’ll update it later. COT: Hardwork and positivity can move mountains.

Date: 2026-04-02
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Fish Fry, Kodiak
FNGs: None
COUNT: 2
WARMUP: Parking
THE THANG: a ruck through NE Arlington discussing sports and politics MARY: nope
ANNOUNCEMENTS: new AO in McLean, boneathon
COT: none

Date: 2026-04-01
AO: Horizon
Q: SPINAL TAP ,
PAX: Kodiak, Fish Fry, SPINAL TAP, Attache’, Disco
FNGs: None
COUNT: 5
WARMUP: ssh,wmh,cherry, mike phelps, moroccan night club, abe vigoda, Tai Fighter
THE THANG: Merkins, burpees, cocaine bear crawl, danny hurleys, squats, lunges, mountain climbers, dips, push-up rotations MARY: toysoldier/merkin
ANNOUNCEMENTS:
COT: History of the Court yard run

Date: 2026-03-31
AO: Atlantis
Q: Bougie ,
PAX: Mom’s Spaghetti, Hubble, SAAS, Palmetto, Teenager, Hammer, Bougie, Saul FNGs: None
COUNT: 8
WARMUP: SSHs, arm circles, windshield wipers, Willie-Mays Hays
THE THANG: 2 rounds, first round, 50 seconds on, 10 seconds off, second round 45 seconds on, 15 seconds off, 1 minute rest between rounds, rotating through the following stations: -Pushups
-1/4 jump rope
-Squat (sandbag #50)
-1/2 jump rope
-Bent over row (sandbag #25)
-1/4 jump rope
-deadlift (x2 35# kettlebells)
-1/2 jump rope
MARY: Bird dogs, dirty dogs, plank
ANNOUNCEMENTS: N/A
COT: You need to work on the fundamentals in exercises and in life. And some times one of the fundamentals is living life to the fullest.

Date: 2026-04-01
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Short-Timer, Firehead
FNGs: None
COUNT: 3
WARMUP:
Side Straddle Hops
Imperial Walkers
Arm Circles
Don Quixotes
Beet Pickers
Willy Mays Hayes
Mosey

THE THANG:
Modification of the ‘I Pity the Fool’ beatdown
10 reps + 40 yrd Mosey + 10 reps + 40 yrd Mosey …
for 50 reps of each exercise
Merkins
LBCs
Seal Jacks
Squats
Flutter Kicks
Plank Jacks
Monkey Humpers
Side Straddle Hops
50 Mountain Climbers
MARY:
Dips
Dirty Dog
ANNOUNCEMENTS:
Firehead Q on Friday
COT:
Be the silly fool, not the stupid one.