Author: willhlaw

Date: 2026-05-22
AO: The Driveway
Q: Legacy , Play-Doh
PAX: Play-Doh, Roulette, Legacy, Trademark, Flux, Prestige
FNGs: None
COUNT: 6
WARMUP: imp walkers, hill billy, spinal wave, prying goblet squats, deadlift
THE THANG: Modified rite of passage. Kettlebell Swings 10 x 10 EMOM. Then clean and press— ladders R and L, 5,4,3 2,1, repeat

ANNOUNCEMENTS: so many things
COT: THIS IS THIS GROUP!

Date: 2026-05-22
AO: The Patriot
Q: CableGuy ,
PAX: CableGuy, Tax Guy, Jones, Big Short, Walker, Wedding Singer, Rim Fire, SAAS, Lazlo, Strange Brew, Bone, Waterboy FNGs: None
COUNT: 12
WARMUP: SSH, HB, AC, CP, WMH, DD, CK
THE THANG: Escalator. Goes as follows:
10 x Burpee, then a lap
10 x Burpee, 10 x Merkin, then a lap.
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x LBC single count. MARY: None
ANNOUNCEMENTS: Trifecta
COT: Go have a fun and safe moist Memorial Day weekend!

Date: 2026-05-22
AO: Terrapin Station
Q: 2 percent ,
PAX: Shake ‘n’ Bake, Ice Tea, Ripcord, East Wing, Enron, 2 percent, Goldfish FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Mosey round the school

3 rounds: Pull ups/Dips/Merkins/Squats

Back to the blacktop for some dynamic exercises:
Heel Scoops
Moving quad stretches
Rotating Lunges
Dynamic Willy Mays Hays
Hip Openers

3 rounds of “Excuse me, I have a question” – Wall sits w/ 20 second hold and alternating hand raises

1 Round of coupon work:
20 Curls
20 Tricep Extensions
20 OH Press
20 Single Leg RDL’s
20 Chest Press
20 Weighted Calf Raises

Grand Finale: “Hitting’ Switches On Bitches” – IYKYK

MARY: 90 Degree Alternating Leg Glute Bridges, Nolan Ryan’s

ANNOUNCEMENTS: Murph 5/25, Bone-A-Thon 5/30, Convergence 6/6 Roosevelt Island, F3 Corporate coming to town on 5/28 and they need a ride, other stuff I can’t remember

COT: Decisions are hard. Especially the hard ones.

Date: 2026-05-22
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, FNG1 & FNG2. (Get names next time)
FNGs: 1 FNG1 & FNG2. (Get names next time)
COUNT: 2
WARMUP: Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls
Jump squats
Thruster
Lunges across field and back
Scissor kicks
American hammer
MARY:
ANNOUNCEMENTS:
COT: we have a purpose!! Acts 13:36

Date: 2026-05-22
AO: Horizon
Q: Disco ,
PAX: Disco, Attache’, Bellhop
FNGs: None
COUNT: 3
WARMUP: SSH, mmPhelps, A. Vigoda, WMH, D Dog, WGStretch
THE THANG: Ad Hoc Collab with robust Pax participation:
3×20: Dips, Incline merkins, stepups, squats. Run the triangle. 3×15: Derkins, Bulgarian single legs, shoulder taps, plank jacks. Run triangle.
1 ran stairs while 2 others: bear crawl, high knees, buttkickers, lunge walk, carioca, Yves Poll, etc. Rotate. MARY: Body Saw. Stretching.
ANNOUNCEMENTS: See channels.
COT: Sting, Springsteen concerts in town this week and next. Find your Why and stick with it. Some of your bandmates may change, but when you find and follow the pursuit you love, you can bring fulfillment to yourself and joy and meaning to others for a long time.