Author: willhlaw

Date: 2026-03-18
AO: Compound
Q: Poe ,
PAX: Hightower, Monte Karlo, Corkscrew (F3 The Capital), Doodles, Monk, Skidoos, Poe, citrus FNGs: None
COUNT: 8
WARMUP: SSH, LBAC, MP, IW, CP, WMH, mosey to garage, down dog, WGS

THE THANG: 4 rounds of 3 exercises – hand release merkins, lunges in cadence, shoulder taps in cadence – run a parking lot lap after each round. Round 1 – 25, 40, 30
Round 2 – 20, 30, 25
Round 3 – 15, 20, 20
Round 4 – 10, 10, 15

Various exercises to chew up remaining time.

MARY: PAX choice around the horn

ANNOUNCEMENTS: Murph, Boneathon, Convergence – see Slack for details
COT: in life you get 4 burners – health, family, friends, work. You can’t have them all on high at the same time so emphasize the right ones when necessary.

Date: 2026-03-23
AO: The Patriot
Q: Rim Fire ,
PAX: Rim Fire, Piano Man, Fiddler, Jones, Wedding Singer, Smokey, Deliverance, Lucius, Hops, SAAS, Shake ‘n’ Bake, Big Short, Lazlo FNGs:
COUNT: 13
WARMUP: SSH, IW, PB, HB, MP, CT with a twist, WMH, DD, RS, not WGS, CC THE THANG: Up the pyramid and back down again
Round 1:
3 blockies, Farmer carry to 25, 15 coupon squats
Round 2:
Round 1 + rifle carry to 50 + 15 low row + round 1
Round 3:
Rounds 1 and 2 + lunge walk to opposite 25 + 15 curls + rounds 1 and 2 Round 4:
Rounds 1-3 + murder Bunny to opposite goal line + 15 thrusters + rounds 1+3 Rounds 5-7:
Work back down the pyramid
Total of 21 blockies, 180 coupon squats, 120 low rows, 60 curls, 15 thrusters MARY:
Round 1: 10 merkins + bear crawl to 25 + 15 LBCs IC + crawl bear back Round 2: 10 merkins + karaoke to 50 + 15 flutter kicks IC and back
Round 3: 10 merkins + high knees to opposite 25 + 10 Nolan Ryan each side and back
Round 4: 10 merkins + sprint to opposite goal line + 15 dirty dogs each side and back ANNOUNCEMENTS: May/June extravaganza
COT: Spring break is coming up. Travel safely and relax, but also use the time away to reflect on things you are doing well the continue and things you are not that you need to improve.

Date: 2026-03-23
AO: Terrapin Station
Q: Ripcord , Groundhog
PAX: Legacy, CableGuy, Ice Tea, V8, Groundhog, 2 percent, Enron, Ripcord FNGs: None
COUNT: 10
WARMUP:
· SSH – 20 IC
· Imperial Walkers – 15 IC
· Hillbillies – 15 IC
· Michael Phelps – OYO
· Downward Dog – 20–30 sec OYO
· Arm Circles – 10 forward / 10 backward IC
· Mosey to cones
THE THANG:
“Shared Burden”
Setup
– Partner up (1 coupon per pair)
– 4 corners, 50 yards apart
– Partner A rifle carries to next cone while Partner B jogs
– Switch at each cone
– Both partners complete reps at every corner

Rep Ladder: 5 → 10 → 15 → 20 → 25

Corner Movements
– Corner 1: Merkins
– Corner 2: Air Squats
– Corner 3: Coupon Rows
– Corner 4: Jumping Lunges

+ 100 partnered coupon curls, alternating with partner running lap

MARY:
50x Flutter Kicks (IC)

ANNOUNCEMENTS:
Upcoming leadership Zoom call

COT:
You can’t pour from an empty cup.
– While we’re wired to put family, work, and community first, that selflessness only works if the source is maintained.
– Taking time for your own fitness and mental health isn’t selfish. It’s necessary maintenance.
– By prioritizing your own discipline, you aren’t taking time away from others. You’re ensuring that the person who shows up for them is the best version possible. – Invest in yourself so you have the strength to lead and support everyone else.

Date: 2026-03-23
AO: Hamilton
Q: Booking ,
PAX: Sloop, Booking, Hobbyhorse, Traveler
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, WM, WMH, DD, WGS, KK
THE THANG: 4 corners
20 OH Press- Rifle carry to corner—run a lap

20 OH Press
20 Curls
Farmer carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon Squats
Shoulder carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon Squats
20 Low rows
Rifle carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon Squats
20 Low rows
20 coupon calf raises
Farmer carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon squats
20 low rows
20 coupon calf raises
20 Atlas shrugs
Shoulder carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon squats
20 low rows
20 coupon calf raises
20 Atlas shrugs
20 toe taps
Rifle carry to corner

MARY: flutters, penguin crunches, LBC
ANNOUNCEMENTS: book club, boner-a-thon, Murph, convergence
COT: Start off Monday with a positive mental outlook on the week after our positive physical start with this beat down… Remember the glass is half full not half empty!!!

Date: 2026-03-23
AO: The Farm
Q: Infinity ,
PAX: Trilogy, Lumbergh, Infinity, Short-Timer
FNGs: None
COUNT: 4
WarmUp: SSHs, Rockettes, Beet Pickers, WMHs, Michael Phelps, Merkins, and Mosey. The Thang:
4 Rounds of the Following:
– 60m Sprint
– 10 Chuck Norris Push-ups (aka, Knerkins)
– 10 American Hammers IC
– 10 Squat Kicks IC
– Chuck Norris fact (see below)
4 Rounds of the Following:
– 20m of Roundhouse Kicks
– Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 – Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 – Chuck Norris fact (see below)
2 Rounds of the Following:
– 20m Standing Long Jumps
– 10 Break Dancers
– 20m Bear Crawls
– CDDs
– Chuck Norris fact (see below)
Chuck Norris Facts:
1. When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down. 2. Chuck Norris can dribble a bowling ball.
3. Chuck Norris counted to infinity—three times.
4. They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! 5. How many push-ups can Chuck Norris do? All of them.
6. AaaaaChuck Norris can divide by zero.
7. When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. 8. Chuck Norris doesn’t flush his toilet—he scares the crap out of it.
9. Chuck Norris has a diary. It’s called the Guinness Book of World of Records.
10. Chuck Norris has a grizzly bear rug in his bedroom. It’s not dead, just too scared to move. 11. Death had a near-Chuck Norris experience.
12. Chuck Norris can slam a revolving door.
13. Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
14. Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.
Mary: Flutter Kicks and Jamie (20 sec boat pose, 20 sec crunchy frogs, and 20 sec boat pose)
CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris
“Anything you want is just on the other side of an uncomfortable emotion.” – Sara Brewer
Anyone who has accomplished something great has learned to look on the positive side of what they can do and embrace the discomfort of doing something new or different. Embrace the discomfort. Accomplish great things.