Author: willhlaw

Date: 2026-03-22
AO: Social Distance
Q: Bone ,
PAX: Piano Man, Wedding Singer, Booking, Breach, Popeyes, Rim Fire, Bone, Big Short FNGs: None
COUNT: 8
THE THANG: 7 miles, 45 merkins

COT: Take care of yourself. Exercise, eat right, listen to your doctor. Your health is never guaranteed.

Date: 2026-03-21
AO: FreeState
Q: Birdman ,
PAX: Pigeon, Deagle, Nomad, Winston, Bachelor, Hotsauce, Cannoli, F3 Scabby, Bluto, Birdman, Horshack, Blucaso, blu something, MoonMan FNGs:
COUNT: 14

WARMUP: SSH, impWalk, hillbillys, copperhead, cherry pick, windmills,
THE THANG: 2 mile runs with 7s..stopping for 6 merkins and 1 burpie…count down reversal to 1 merkin and 6 burpees. 100 yard lunges. San Juan hills rifle carry, bear walk and other, round robin coupon 10×14 exercises. MARY: plankorama, copperhead squats
ANNOUNCEMENTS:
COT:

Date: 2026-03-20
AO: The Driveway
Q: Legacy ,
PAX: Strange Brew, Legacy, Hobbyhorse, Bone, Play-Doh
FNGs: None
COUNT: 5
WARM-UP / PREP (General,Ankles, Hips, Core)
– SSH
• Dave Kovar Long Strides
– Steve Maxwell Spinal Wave
– Steve Maxwell Thoracic Glide
– Steve Maxwell Infinity Hips
– Steve Maxwell Washing Machine
THE THANG:

BLOCK 1: CORE & LOWER BODY ARMOR
• Turkish Get-Up Progression (3 Sets x 2/side)
• Single-leg RDL (8/side – 3-sec eccentric)
• Bulgarian Split Squat (8/side – 3-sec eccentric)

BLOCK 2: UPPER BODY ARMOR
• Bent-over Row (8-10 reps)
• Half-Kneeling Overhead Press (6-8/side)
• Y-Raises (Active Rest – 1 set)

BLOCK 3: STABILITY & ECCENTRICS
– Copenhagen Plank (15-25 sec/side)
– Clamshell Plank (10 reps/side)
– Windmill (4-5/side)
– Steve Maxwell Spinal Wave – Dynamic

ANNOUNCEMENTS: leadership evening on 4/16; CSAUP Trifecta May/June

COT: YHC used to routinely clean 16kg KB— tried it the other day and it was challenging. Aging! But, instead of hurting myself trying to do more i the moment, I just chilled. I’m doing the thedriveway — Strength is a Skill! I want to get back to what I was -but I am being smart SYITG!

Date: 2026-03-21
AO: The Farm
Q: Short-Timer ,
PAX: Trilogy, Squatter, Short-Timer
FNGs: None
COUNT: 3
WARMUP: Not really
THE THANG: Ruck 100% Horsepen Run trail, back through neighborhood. ANNOUNCEMENTS: Qs needed next week.
COT: Good exercise, good company.

Date: 2026-03-21
AO: The Sandlot
Q: Pepco ,
PAX: Deliverance, The Tulip, Rim Fire, Cager, Pepco, Mogul, George FNGs: 1 George
COUNT: 7
March Madness – the Q led the PAX through a series of movements with a basketball and march madness theme.

WARMUP:
sweet 16 reps SSH; elite 8 reps of IW, HB, LBACs, Windmills, WMH, Cherry pickers; down dog, worlds greatest, cobra kai

THE THANG:
Started with a practice
Ricky Bobby to the Hill
Dora Hill workout –
Bobby Hurleys (32) – go Duke!
Merkins (64)
Calf raises (128)

Mosey up the stairs back to the turf field

Did a line drill combined with a pyramid
1 blockee -> rifle carry to 25 and back

1 blockee, 4 coupon squat -> rifle carry to the 50 and back

1 blockee, 4 coupon squats, 8 coupon press -> farmer carry to the opposite 25 and back

1 blockee, 4 coupon squats, 8 coupon press, 16 curls, -> rifle carry to the opposite endline and back

Four corners offensive
Ran to corner 1 – 64 mountain climbers
Ran to corner 2 – 64 one leg calf raises
Ran to corner 3 – 32 step ups
Ran to corner 4 – 16 squats

The Game
PAX divided into two teams for a free throw challenge – first team to make 5 total free throws wins. On every miss, the team does 3 burpees. Cager, The Tulip and Deliverance won 5-0.

Then we played a quick game of 3 on 3 where the same team won.

MARY: 32 LBCs
ANNOUNCEMENTS: Murph, boneathon, convergence – check the channel

COT:
Reflecting on his birthday and the past year, the Q shared the importance of 2F Fellowship, including how grateful he is for friends who encourage him. As iron sharpens iron, so one man sharpens another.