Author: willhlaw

Date: 2026-05-23
AO: Olympus
Q: NOAA ,
PAX: Peanuts, Nano, Flea, NOAA
FNGs: None
COUNT: 4
WARMUP: standard stuff

THE THANG:
PAX would throw 3 dice. If all different numbers – 2 burpees. If 2 or 3 dice had same number, PAX lead that exercise. Q was bored with the “normal” exercises so some new ones were selected.

Round 1:

1. Chicken Peckers
2. Alternating Side Squats
3. Big Boi Knock Out
4. Reverse Burpee
5. Scorpion Dry Dock
6. Gorilla Humpers

Intermission: each PAX led a stretch

Round 2:

1. Plank Dips
2. Baryshnikov Squats
3. Captain Thor
4. Walmart Burpee
5. Merkin Jack
6. Cross Climbers

MARY: yes

ANNOUNCEMENTS:
Murph
Convergence
Baywatch going away party

COT: while I’m used to dealing with physical problems or pain, psychological trauma is much more challenging. Showing concern and empathy can be difficult without feeling like you’re pressuring.

Date: 2026-05-23
AO: FreeState
Q: Birdman ,
PAX: Winston, Pigeon, Birdman, Mumford, Nomad, Horshack, Cookies, Bluto FNGs:
COUNT: 8

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-05-23
AO: The Sandlot
Q: Trademark ,
PAX: citrus, Flux, Trademark, CableGuy, Prestige, Booking, Big Short, Lazlo, Hops, Rim Fire, Deliverance, The Tulip FNGs: None
COUNT: 12
WARMUP: Side straddle hop IC, front straddle hop IC, Arm Circles IC, Front Arm Circles IC, hallelujah arm circles IC, Willy maze haze IC, cherry twist IC, down dog, worlds greatest, cobra Kai.

THE THANG:

Count off into three teams.

Game 1:
Five curls, mosey to the far end of the field, pick up one tennis ball, mosey back, leave the tennis ball. Repeat until all tennis balls are gone. Most tennis balls win. Everyone wins two burpees. Then Rifle carry to the far touch line.

Game 2:
One PAX runs to far end the field, pick up two tennis balls, run back. Other PAX rotate between Mercins, Squats, and LBCs. Most tennis balls wins. Everyone wins three burpees. Farmers carry to midfield.

Game 3:
Bear crawl to the tennis balls, pick up one, broad jump back. Repeat. Most tennis balls wins. Everyone wins two burpees. Riffle carry to the touch line.

Game 4:
Farmers carry to the tennis balls. Pick one up. Farmer carry back. Most tennis balls wins. Everyone wins two burpees.

Game 5:
One PAX farmer carry to the tennis balls. Pick one up. Farmer carry back. The rest of the team rotate between Mercins, Squats, and Curls.

Game 6:
Pair off. Grab one tennis ball. Start at midfield. One thrower one catcher. Thrower does one burpee and then tosses the ball underhand to the catcher. If you catch it take a step back. If you don’t catch it you do two burpees. Repeats for 5 minutes. Furthest apart team wins. Everyone wins Mary.

MARY: Windmills IC, toy soldiers IC, J Lo IC, LBCs OMC.

ANNOUNCEMENTS: boneathon convergence, memorial-murph-wod, the_night_owl, HIM Society on Thursday

COT: Our kids have milestones. Milestones are fun. I miss the elementary school Field Day milestone. Let’s do that. Stay Strong. :muscle:

Date: 2026-05-23
AO: The Farm
Q: Infinity ,
PAX: Infinity, Squatter, Trilogy
FNGs: None
COUNT: 3
Rucked 4.3 miles in light rain around the neighborhood. Stopped 3x to do some exercises: merkins, lunges, squats, shoulder presses, and thrusters.

Date: 2026-05-22
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Hubble, Hammer
FNGs: None
COUNT: 3
WARMUP:
THE THANG: –Bridge Assault–
Mosey to Eleventh St Bridge
RunUp at sunup: Lead runner takes off for first peninsula (set PAX to 5-10-15 of burpees — merkins — 4count mtn climbers)
After returning, with PAX holding their planks/stretch planks, call out “next runner!” Then during successive runups to first peninsula:
Continue Burpees Merkins Mtn Climbers and holding planks while waiting …. Onto the second bridge or peninsula !
MaryKats — Alt Fwd Lunges — AirSquats [rounds of 5-10-15 respectively] Each PAX, again, assaults bridge in succession.
(We modified that due to time crunch)
All PAX continue MaryKats — Alt Fwd Lunges — AirSquats and holding planks while waiting …. Onto the third bridge or peninsula !
Duck Walks — Jumps Squats — Seal Jacks [rounds of 5-10-15 respectively] Each PAX, again, assaults bridge in succession.
(AGAIN we modified that due to time crunch)
All PAX continue Duck Walks — Jump Squats — Seal Jacks and holding planks while waiting …. MARY: No time
ANNOUNCEMENTS: Monday 5/25 0700 The Murph at GMU pickle ball courts and athletic field – Saturday 5/30 BoneaThon – Saturday 6/6 Teddy Roos Island Convergence COT: