Author: willhlaw

Date: 2026-04-10
AO: The Farm
Q: Lumbergh ,
PAX: Short-Timer, Infinity, Squatter, Trilogy, Firehead, Lumbergh FNGs: None
COUNT: 6
WARMUP:
– SSH
– Don Quixotes
– Beat Pickers
– Arm circles
– Mosey around the field
THE THANG:
Dora
– Derkins – 100 – mosey
– SSH – 200 – bear crawl
– Dips – 200 – mosey
– Coupon Squats – 300 – bear crawl
– LBCs – 300 – mosey
MARY:
American Hammers
Rosalitas
Flutter Kicks
Freddy Mercuries
Penguin Crunches
Plank

ANNOUNCEMENTS: Infinity has Q Monday
COT: Be in the 2%

Date: 2026-04-09
AO: Olympus
Q: Atlas ,
PAX: Part-Time, Hightower, NOAA, Drano, Atlas, OnlyFans, Peanuts, Rambler, Norm, Toolbox, Hightower FNGs: None
COUNT: 10
WARMUP
SSH; Michael Phelps; Cherry pick; willy may says;
Down dog; High knees; copper head squats

THE THANG
Round #1
Burpees over coupon + thrusters, rifle carry 15 yards
Add one rep each time until 10

Round #2
25 reps each; run 30 yards and perform 3 BDE burpees
Curls
Prisoners quats
Kettlebell swing
Windshield wipers

Round #3
BDE Big Boy Sit Up
Plank jack over the coupon
Leg raises with a coupon

MARY: Low plank with the song Thunder
COT: Rule of 5-95; 10-90; 20-80
5% habits can cause 95% of your problem; 20% of change can 80% What little change can you make to see a huge impact in your life? PRAYERS & ANNOUNCEMENT:
Road clean up
Murph challenge
Hiking

Date: 2026-04-09
AO: The Agency
Q: Goose ,
PAX: Rim Fire, Gherkin, Trademark, Disco, Jones, Goose, Legacy FNGs: None
COUNT: 7
WARMUP:
SSH
Michael Phelps
Don Quixotes
Willie Mayes Hayes
Straddle squat
Cherry pickers
Calf stretch
Cobra Kai
THE THANG:
12 Rounds 2 minutes each
5 Blockees
10 Coupon Swings
10 Coupon Rows
Run your run (about one short side of soccer field out and back) Time your run to finish with 30s rest
MARY: 25 BBS, 25 Flutter Kicks IC, Ring of Fire 60 count
ANNOUNCEMENTS:
Next week we are at McLean HS!
Happy Hour Friday – see other chats
COT:
Excited to be here and to help stand up a McLean AO

Date: 2026-04-09
AO: FreeState
Q: Dungeon Master ,
PAX: Pigeon, Cannoli, Dungeon Master, Bachelor, Shepherd
FNGs: None
COUNT: 5
WARMUP:
– SSH x20 IC
– Hairy rockettes x15 IC
– Imperial walkers x15 IC
– Inchworm with 3 merkins, 5x OYO
– Twists OYO
– Michael Phelps x 10 IC
– Willie Maes x10 IC
– Greatest stretch x10
– Cherry Pickers x 10 IC
– Mosey warm-up

THE THANG:
Everyone Get coupons . . .
Set 1
– Step-ups, Pull-ups, Repeat
– Step-ups, Burpees
– Mosey
Set 2
– Curls with coupon x25 OMC, x20, x20
– Skull crushers with coupon x15 OMC, x12, x12
– Squats with coupon, x20 OMC, x15, x15
– Ground-to-overheads with coupon x 15 OMC, x10, x10
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 3
– Merkins x15 OYO, x15, x15
– Chest press with coupon x25 OMC, x20, x20
– Bend-over row (with coupon) x30 OMC, x25, x25
– Forward Lunge
– 1st rep: walk across court
– 2nd rep: walk across court
– 3rd rep: backward lunge in place X16 OMC
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey

MARY:
– Flutters x 10 IC
– Scissors x10 IC
– Flutters x 8 IC
– Scissors x8 IC
– Flutters x 6 IC
– Scissors x6 IC
– LBCs, x15 IC
– Walk up your legs, x10 each OYO

ANNOUNCEMENTS:
– N/A

COT: Bat houses are beneficial

Date: 2026-04-09
AO: Ruck Dynasty
Q: citrus , Shake ‘n’ Bake
PAX: Maguire, Pepco, citrus, Cager, Kodiak, Shake ‘n’ Bake
FNGs: None
COUNT: 6
WARMUP: Pepco unpacked, repacked, unpacked, and repacked his bag THE THANG: A meandering loop
MARY: Nope
ANNOUNCEMENTS: Nope
COT: Japan is cheap, Africa is amazing – travel internationally if you can swing it.