Author: willhlaw

Date: 2026-04-03
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar
FNGs: None
COUNT: 1
WARMUP: Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
6 laps- walk straight, jog turns and sprint a straight. Beatdown at the 50yd line MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-04-02
AO: The Agency
Q: Trademark ,
PAX: Legacy, Trademark, Fosbery, Boardwalk, Goose
FNGs: None
COUNT: 5
WARMUP:
The Motivator 5-8-5
Front Straddle Hop 10x
Arm Circles 10x IC
Circle Arms 10x IC
Willie Maze Haze 10x IC
Michael Phelps 10x IC
Down Dog, Worlds Greatest, Cobra Kai
THE THANG:
Ladder Up with Laps
Blockee 5x
Thruster 10x
Curls 15x
Dead Lift 20x
Mericans 25x
Rows 30x
Calf Raise 35x

MARY: LBCs x10, Flutter Kicks x10, 90/90 x 5.
ANNOUNCEMENTS: Boneathon, Murph, Comvergence, McLean Rocks COT: Positivity and Hard Work will move mountains.

Date: 2026-04-02
AO: The Highlands
Q: LTD ,
PAX: LTD
FNGs: None
COUNT: 1
WARMUP: Side straddle hop, Willy Mays Haze, imperial walkers
THE THANG: shuttle run, bear crawl, crab walk, on the fence merkins, pull ups, coupon curls, single arm coupon farmer’s carry, dips, calf raises, more bear crawl and crab walk, more shuttle run, more fence merkins MARY: LBCs, flutter kicks
ANNOUNCEMENTS: N:A
COT: N/A

Date: 2026-04-02
AO: FreeState
Q: Bachelor ,
PAX: Dungeon Master, Winston, Andrew Churchill, Bachelor, Shepard FNGs: None
COUNT: 5

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-03-30
AO: Acropolis
Q: Peanuts ,
PAX: Baywatch, Swamp, Atlas, Obadiah, NOAA, Drano, Hightower, Peanuts, Monk, OnlyFans FNGs: None
COUNT: 10
WARMUP: THE NORM
THE THANG: split up on 2 sidelines for some 10/20/30 with a little running in between. Finished with some sprinting MARY: did some
ANNOUNCEMENTS: Murph; convergence
COT: thinking about making sure u leave this world the way you want you