Author: willhlaw

Date: 2026-06-26
AO: Rec League
Q: Splash ,
PAX: 120, Splash, The Situation, Cookies, Baguette, FIFA (F3 The Capital) FNGs: None
COUNT: 6
WARMUP: Matt Biondi arm swings, Outdoor Pooper Twists, Butt Kicks, imperial Walkers.

THE THANG: Shuttle 20s shuffle between cones and a set.
Round one, Carioca and 20 wide merkins
#2 forward backward run, 20 jump squats.
#3 side shuffle, 20 ranger merkins
#4 carioca and 20 jump lunges
#5 fwd backwd run, 20 Superman merkins
#6 side shuffle, 20 skater lunges
*bonus round, bear crawl / crawl bear between 8 cones.

The Situation with the involuntary Evacuation!

4×30 second Backstroke wall sits

MARY: Duck Duck Deliver x2 low plank in a circle while relay transfer of “heavy bag” Round 2 was flutter kicks.

And

Everyone chooses an ex:
Low plank, Scissors, bicycles, dead bug, Russian twist.

ANNOUNCEMENTS: I think I blacked out that part. Sorry FIFA!

COT: Risk. Go out on that limb but use your head.

Date: 2026-06-26
AO: Atlantis
Q: Mom’s Spaghetti ,
PAX: Mom’s Spaghetti, Hammerhead, Bougie
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HW, RVE
THE THANG:

Murder Bunnies- F (30 yds)
30 curls for the girls
Murder Bunnies- B
25 Thrusters
MB- F
20 Squats
MB-B
20 Merkins
MB- F
15 Bent over rows
MB- B
10 Burpees
MARY: Flutter kicks, Sylvester Stallone, American Hammers, LBA, etc ANNOUNCEMENTS: None
COT: Some things we can learn from others and replicate to save ourselves from issues. Seek to be that example for the next generation.

Date: 2026-06-26
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Prestige, Flux, Legacy
FNGs: None
COUNT: 4
WARMUP:
SSH, IW, HB, WMH, MP, Scapular Merkins, WGS, CK, Kettlebell Deadlifts

THE THANG:
Mashup of Driveway Mobility and Kettlebell Club Power

1. A & A swings: 12 x 2-10, every 1:15
2. Turkish Get Ups & Windmills
3. Row, Clean, Squat, Press Complex

ANNOUNCEMENTS:
Pax will be in and out of town. We’ll do our best to keeop things rolling at thedriveway.

COT:
YHC expressed admiration and gratitude for pax like Legacy and other leaders who make their mark at AOs across the region.

Date: 2026-06-26
AO: The Patriot
Q: CableGuy ,
PAX: Jones, Bob the Builder, Hobbyhorse, Strange Brew, Big Short, CableGuy, Waterboy, Gherkin, Hops FNGs: None
COUNT: 9
WARMUP: SSH, IW, AC, WM
THE THANG: The original unmodified JG: Run 3 minutes, stop for 20 Bodyweight Squats, 5 Burpees, 20 Merkins, x 10 rounds. We go all the reps in and covered just short of 3 miles. MARY: None
ANNOUNCEMENTS: 9/11 stair climb is the next big convergence. If you’re downrange this summer, invite the PAX to join us. It’s on a Friday. And Gherkin could use a co-Q. Reach out to him if you’re available to support. COT: 30 seconds of silent reflection.

Date: 2026-06-26
AO: Terrapin Station
Q: Summit ,
PAX: Lazlo, East Wing, Philly, Ripcord, Robo, Goldfish, Ice Tea, Summit, Kodak, Vila, Slider, Breach FNGs: None
COUNT: 12
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, CK

THE THANG: HIIT & Hills
– Tempo Set: Bulgarians, Copperhead Squats, Durkins or Urkins – Mosey to Hill for Jacob’s Ladder
– 8 sets decrementing to 1….Merkins at top of hill run down hill burpees at bottom…up and down till complete. – Mosey to Tuckahoo Park for Dora
– 100 Cactus Jump Squats on bench
– 150 Dips
– 200 LBCs
– Timer runs lap around park
– Partner Push
– One partner bear crawls to equipment and back
– Other partner does Planks, Chair Pose and Glees while waiting – Alternate till complete
– Active Recovery
– Pigeon
– Downward Dog
– Cobra
– Baby Pose
– Mosey back to parking lot for Mary

MARY: PAX choice…Freddie Mercury, Toy Soldiers, Boxcutters, etc.

ANNOUNCEMENTS: Sept 11 climb… Gherkin looking for support, Ruck n’ Float (check Slack)

COT: Movement & Gratitude

YHC practiced gratitude by journaling following his surgery as recovery was as much a mental as well as a physical challenge.

So good to be back. Indeed movement is medicine….for the body, mind and soul. Topped off with great brotherhood…..very grateful. Thank you men! :pray: