Author: willhlaw

Date: 2026-03-24
AO: Delphi
Q: Doodles ,
PAX: NOAA, Nano, Rambler, Sunny, Norm, Obadiah, Atlas, Peanuts, Doodles, Drano FNGs: None
COUNT: 11
Warm up
SSH, imperial walkers, hillbillies, arm circles, Matt foley, and illy mays, cherry twists, down dog, sciatica stretch, kobra, child pose, pretzel twists. Mosey field.

The Thang
Partner up and
First partner does exercises other partner mosey goal line and back. Combined farmer carry both blocks each 20 yds and perform: 20 manmakers
40 thrusters
60 alternating merkins
80 overhead presses
100 curls

Second round. Mosey to mid field and back.
10 squats w 2 blocks
20 lunges w block
30 merkins between blocks
40 kettle swings
50 rows – 25 each arm

Mosey recovery lap.

Mary – yes, half gave an exercise.

Announcements
At in April, Murph in may, convergence in June.

COT
Q shared lesson from parenting seminar on digital tech and kids. Some believe the philosophy that if it feels good then it must be good. But we know better. Think about personal disciplines and even consider writing down a personal constitution.

Date: 2026-03-24
AO: Atlantis
Q: Hammerhead ,
PAX: Bougie, Hammerhead, Hubble, Forceps, Archive
FNGs: None
COUNT: 5
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS: Prayers: We took a knee and lowered our heads for Norb Leahy, for baby Gilbert, and for brother Bill Tyree. During this moment of great trial for all of them, keep them in your care, lord, and help us rally around them.
COT: “kill’em with Kindness.” No that’s not a Metallica album, it’s an adage my old man used to use. Today I had a conversation with some GS-15s who have honestly been irking me, I felt that instead of giving them my worst I would give them my best. I was honest & forthright, laid out very reasonable expectations, and avoided any blaming, merely pointed out the facts, calmly stated what’s in the past is in the past, and asked “where do we go from here?” Too soon to tell (if that worked), but maybe that’s not the point…it was the right thing to do.

Date: 2026-03-24
AO: The General
Q: Robo ,
PAX: Goldfish, Lazlo, Robo, Landscape, Hops, Hard Knox, Prestige, Tariff FNGs:
COUNT: 8

WARMUP: SSH, IMP WALKER, HILLBILLIES, LB ARM CIRCLES, MOROCCAN NIGHT CLUB, M PHELPS, DON QUIXOTE, RVE, DOWN DOG, COBRA KAI.

THE THANG: run 50 + Carioca 50 2X, then Coupon Rifle carry to 4 stations 2X 50 yards, 2X 35 yards apart.
4 exercises at each station, so 4 laps.
Station 1:
Merkins/ Chuck Norris Earth Downs – 20
LBC – 25
Coupon row – 25
Coupon press – 20

Station 2:
Blockees – 10
Coupon squats – 20
Blockees – 10
Back Lunge – 20

Station 3 :
Flutter kicks, hold Coupon, 4 count – 15
Coupon Power Clean – 10
WW3 – 10
Merkins/ Earth Downs – 25

Station 4:
Coupon press – 15
Coupon Swing – 15
LBC – 25
Coupon Hop Over – 10

Mosey 50 + Run 50 2X

MARY: Dirty dogs and Donkey kicks.

ANNOUNCEMENTS: See channel

COT: Find time to sit quietly outside with no distractions. You may find value in relaxing your mind.

Date: 2026-03-23
AO: Horizon
Q: Kodiak ,
PAX: Kodiak, vplaxico, sticks, Purple Rain, Attache’, 3 mile, Disco, SPINAL TAP FNGs: None
COUNT: 8
WARMUP: IW, SSH, touch toes, MP, CP, stretching
THE THANG: Do a circuit with a lap around the stairs as the timer 3 times through with the following stations, : (1) merkins
(2) squats / burpees
(3) jump squats / LBC
(4) Blockees / shoulder press
(5) Carolina Dry docks / mountain climbers
(6) single-leg deadlifts
(7) flutter kick
(8) run
Do a fellowship lap around the parking lot in between each set. MARY: around the horn with each pax picking one.
ANNOUNCEMENTS:
COT: Do the world a favor, and kill bradford pear trees in your yard. If you want, I’ll come with my chainsaw and do it for you.

Date: 2026-03-23
AO: Acropolis
Q: Obadiah , Atlas, Doodles, Monk, Peanuts, NOAA, Sunny, Baywatch PAX: Obadiah, Atlas, Sunny, Baywatch, Doodles, NOAA, Monk, Peanuts FNGs: None
COUNT: 8
WARMUP:
Each PAX lead a stretch

THE THANG:
Each round, each PAC called and led an exercise. Completed 3-ish rounds

MARY:
Jog in the rain back to cars

ANNOUNCEMENTS:
AT Hike
Road Cleanup
Murph

COT: take care of each other. Reach out and check on each other.