Author: willhlaw

Date: 2026-04-27
AO: Horizon
Q: Kodiak ,
PAX: Bo, Purple Rain, Disco, Kodiak, 3 mile, Attache’, Magoo FNGs: None
COUNT: 7
WARMUP: SSH, IW, MP, heel walk, toe walk, IW merkin, stretching
THE THANG: Mosey around the neighborhood to the YHS Arena, stopping for exercises along the way, including squats, merkins, lounges, step ups, aussie pullups, calf raise, derkins, inclined merkins. Return via Florida and then 32nd Street. Sets of stairs and squats MARY: Around the horn with each pax picking one
ANNOUNCEMENTS: HH for Boardwalk at Cowboy Cafe 5:30 Friday
COT: Moment of silent reflection

Date: 2026-04-27
AO: Terrapin Station
Q: CableGuy ,
PAX: Enron, Ice Tea, Groundhog, CableGuy, Landscape
FNGs: None
COUNT: 5
WARMUP: SSH, AC, WMH, CP, DD, CK
THE THANG: Ride the escalator …
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 SSH single count. MARY: LBC
ANNOUNCEMENTS: Happy hour 530p this Friday celebrating Boardwalk’s completion of fire fighter training.
COT: Great time of year to bring new guys out. Daylight, mild, not hot yet. Try to snag a FNG between now and when school lets out. I haven’t had an FNG in a long time maybe a couple of years at this point, and need to get back into recruitment.

Date: 2026-04-27
AO: The Patriot
Q: Wedding Singer ,
PAX: Horshack, Deliverance, Lucius, Fiddler, Prestige, Rim Fire, Shake ‘n’ Bake, Hops, Bone, Wedding Singer, Walker, Lazlo, Trademark, citrus, NASCAR, Shank, Piano Man, Misdemeanor FNGs: 1 Misdemeanor
COUNT: 18
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, Worlds Greatest

THE THANG: Rotations

1: 20 Curls, 20 LBCs, repeat, Rifle carry to 2
2: 20 Overhead press, 20 IC Shoulder tap, repeat, Farmer carry to 3 3: 20 Coupon squats, 20 Merkins, repeat, Shoulder carry to track 4: Run a lap, serve as timer

MegaMARY: Leg lift over coupon, Flutter coupon, LBC, Side leg lift, Dirty dog, Donkey kick, Bird dog, Bridge, Flutter, Stretch

ANNOUNCEMENTS: Boneathon, Murph, Convergence, Friday Happy Hour (see Citrus post above)

COT: Harvard Study on happiness reports the importance of strong relationships. Nice to have the data to back up what we already know. Nurture those relationships for your own health and happiness. Put down the phone and connect with those close to you – and pick up the phone to connect with the important people who are farther away. https://eur02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.health.harvard.edu%2Fblog%2Fthe-secret-to-happiness-heres-some-advice-from-the-longest-running-study-on-happiness-2017100512543&data=05%7C02%7Candy.schwarz%40wearemci.com%7C7b45f71969c34e17308d08dea45ffd08%7Cac144e41800148f09e1c170716ed06b6%7C0%7C0%7C639128929334150820%7CUnknown%7CTWFpbGZsb3d8eyJFbXB0eU1hcGkiOnRydWUsIlYiOiIwLjAuMDAwMCIsIlAiOiJXaW4zMiIsIkFOIjoiTWFpbCIsIldUIjoyfQ%3D%3D%7C0%7C%7C%7C&sdata=ijrIdl2T9snUyswUxBIc3vGpCYh7cQaNr%2FzxfZYBVYk%3D&reserved=0 it.

Date: 2026-04-27
AO: Hamilton
Q: Booking ,
PAX: Jag, Hobbyhorse, Legacy, Sloop, 2 percent, Margo (STL – MERAMEC), Booking, Goldfish, Traveler, Twinkle Toes FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, WM, CP, WMH, DD, WGS, KK
THE THANG: Pyramid Work- line up coupon on near side goal line: 10 OH Press
20 Atlas Shrugs
30 Curls
40 Squats
Run to opposite goal line
10 Burpees
20 Merkins
30 Big Bois
40 Calf Raises
Run back
Continue this pattern each time dropping off the highest number of reps until we got to 10 OH Press/ 10 Burpees

All in 20 reps:
Toe Taps/ Swings- Bear Crawl to O/S Goal box line– Freddy Mercuries/ Flutter Kicks- Bear Crawl back

Leg Lifts/ Low Rows—Lunge Walk to O/S Goal Box line–Penguin Crunches, Copper Head Squats- Lunge Walk back

10 Blockies to wrap it up
MARY: LBC/ Bird Dogs/ Dirty Dogs/ Donkey Kicks
ANNOUNCEMENTS: Tri Fecta coming up with Bone-a-thon/ Murph/ Convergence. Even AO pop up on Thursdays for the summer/ Boardwalk’s celebration for fire fighter certification friday — see chanels
COT: Remember we are often put in a difficult situation by a high power to change ourselves–natural tendency is to want to change / evade/ fix the situation we are in when often times we don’t realize this gives us an opportunity to change ourselves, our approach to adversity and grow in our charcter / strength on how we face adversity.

Date: 2026-04-27
AO: The Farm
Q: Lumbergh ,
PAX: Firehead, Squatter, Lumbergh, Short-Timer, Infinity
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Don Quixotes
– Beat Pickers
– Arm circles
– Mosey around the triangle
THE THANG:

– Merkins – 20
– Imperial Walkers – 20
– Lung Walk to midfield
– Dips – 25
– Derkins – 20
– Bear Crawl to end of field
– Squats – 30
– SSH – 30
– Sprint Back to Start
– Mosey around full field
– Merkins – 21
– Imperial Walkers – 21
– Lung Walk to midfield
– Dips – 27
– Derkins – 21
– Bear Crawl to end of field
– Squats – 40
– SSH – 40
– Sprint Back to Start
– Mosey around full field

MARY:
– LBCs
– Rosalitas
– Flutter Kicks
– Penguin Crunches
– American Hammers
– Plank
ANNOUNCEMENTS: Squatter has Q Wednesday, Infinity has Friday COT:
Mood follows action. Something interesting happens when we move: – Your body starts moving
– Your mind starts clearing
– Your mood begins to lift
this could be called behavioral activation, but it could be just called showing up. Hopefully you feel better than when yiu arrived.
So if you’re having a tough day this week—
when motivation is low, stress is high, or you feel stuck—let us all try to remember: Don’t wait for the right mood. Instead take one small action: – Go for a walk
– Start the task
– Do the hard thing first
The mood will usually follow.