Author: willhlaw

Date: 2026-04-13
AO: Hamilton
Q: Gherkin ,
PAX: Hobbyhorse, Goldfish, Sloop, Gherkin, Jag
FNGs: None
COUNT: 5
WARMUP: SSH, IW,, Hillbilly, WMH, Cherry Twist, Down Dog, WGS, Cobra Kai THE THANG:
1/2 mile mosey
5 pull ups, 10 merkins, 15 squats
Repeated 20x
1/4 mile mosey
MARY: no time
ANNOUNCEMENTS:
CSAUP trifecta of The Murph, Boneathon and Convergence coming up the-agency on Thursdays in McLean
iron-sharpens-iron at YHC Tuesday night

COT: Things often aren’t as hard as we build them up in our minds to be. The Murph is pretty intimidating, but we got after it today and got all of the reps and some of the running done. When we get after something, we can get it done. Try something today that you’d been putting off doing – I bet you’ll kill it.

Date: 2026-04-13
AO: Terrapin Station
Q: Ripcord ,
PAX: 2 percent, Flipper, Ripcord, Legacy, My Space, Groundhog FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Hill Billy, Willy MH, Arm Circles, Michael Phelps, Down Dog / Worlds Greatest
THE THANG: MURPH PREP — 1mi run (10min); 5rds – AMRAP Pull Ups, 15 Merkins, 20 BW Squats; 1x hill rep run MARY: 4×10 IC (Merkins, Flutter Kicks, Hello Dollies, Merkins) ANNOUNCEMENTS: leadership call Thursday evening
COT: Do Less With More Intention – say no to shallow commitments, presence over productivity, invest in important relationships.

Date: 2026-04-11
AO: The Farm
Q: Firehead ,
PAX: Short-Timer, Trilogy, Firehead
FNGs: None
COUNT: 3
Rucked around the neighborhood and trail and back

Date: 2026-04-13
AO: The Farm
Q: Infinity ,
PAX: Lumbergh, Short-Timer, Trilogy, Firehead, Infinity, Isotope FNGs: None
COUNT: 6
WarmUp: SSHs, WMHs, Don Quixotes, Beet Pickers, Grady Corn, Rockettes, Michael Phelps, and Mosey.
The Thang: We completed 5 rounds of 20 Merkins for 100 total, mixing in the following exercises in between: Round 1:
– 20 Merkins
– Squats
– Raise the Roof shoulder presses
Round 2:
– 20 Merkins
– Donkey Kicks
– Step Ups
Round 3:
– 20 Fist-Bump Merkins
– LBACs
– Mosey
Round 4:
– 20 Merkins
– Wall Sits 60s
– Bonnie Blairs
– 30m Bear Crawl
Round 5:
– 20 Merkins
– Squat-Kicks
– Glute Bridge
– CDDs
Mary: Caterpillar Sit-Ups 30m, Supermans, Side Crunches, Hands of the Clock, American Hammers, J-Los, and Plank hold. Announcements:
– Trilogy has the Q Wednesday
– Lumbergh has the Q Friday
CoT: “What our culture calls a mid-life crisis is actually a Sad Clown’s effort to self-prescribe a remedy for his joyless inertia. Instead of filling the holes in his life, the Sad Clown concludes that he is a man whose wife and job are making him unhappy when, in fact, he is an unhappy man with a wife and a job.” – Dredd and OBT in Freed to Lead

Date: 2026-04-13
AO: Acropolis
Q: Monk ,
PAX: OnlyFans, NOAA, Doodles, Peanuts, Monk, Drano
FNGs: None
COUNT: 6
WARMUP: SSH, windmills, down dog, imperial, walkers, hillbillies, THE THANG: same as last week
MARY: 20 Burpee‘s
ANNOUNCEMENTS: rambler hike, rolling Road cleanup, the Murph, the anniversary convergence, other random events that people threw in just for kicks
COT: A well rounded person has a balance of prayer/meditation and action. The more meditative types sometimes need motivation to act. The active types sometimes need to make themselves slow down. Different people need a different balance. Your challenge today is to find yours.