Author: willhlaw

Date: 2026-05-20
AO: The Farm
Q: Lumbergh ,
PAX: Trilogy, Lumbergh, Firehead
FNGs: None
COUNT: 3
WARMUP:
– SSH
– Don Quixotes
– Beat Pickers
– Arm circles
– Mosey around the triangle and field
THE THANG:
– Merkins – 25
– Imperial Walkers – 25
– T-Claps – 25
– Lung Walk to midfield
– Dips – 25
– Derkins – 20
– Squats – 50
– SSH – 30
– Mosey
– Merkins – 25
– Imperial Walkers – 25
– T-Claps – 25
– Lung Walk to midfield
– Dips – 25
– Derkins – 20
– Squats – 50
– SSH – 30
– Mosey
MARY:
– LBCs
– Flutter Kicks
– Side crunches
– Dirty dogs
– American Hammers
– Rosalitas
ANNOUNCEMENTS:
Firehead has Q Friday

COT:
I’ve been sick and/or traveling for the past 2 weeks and felt lazy and not myself. This partly due to being sick but also because I was missing this (F3). Hoping to get back out consistently.

Date: 2026-05-19
AO: The Farm
Q: Short-Timer ,
PAX: Trilogy, Short-Timer, Firehead, Infinity
FNGs: None
COUNT: 4

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-05-19
AO: Oldman Soccer
Q: Jenner ,
PAX: citrus, Jenner, Fish Fry, Breach
FNGs: None
COUNT: 19
WARMUP: We did an abbreviated OYO warmup.

THE THANG: We did an un-abbreviated light vs dark. Four 2.0s were out there. Good stuff.

MARY: Nope.

ANNOUNCEMENTS: New time of tel:0630-0730 for the summer! Bring your 2.0s and still get them to day camp.

COT: Don’t get hurt and have fun. Also, don’t answer questions about what song is playing while trying to trap the ball.

Date: 2026-05-19
AO: Delphi
Q: Atlas ,
PAX: Hoolihan, Ashe, NOAA, Norm, Atlas, Peanuts, Toolbox, Pop Fly, Nano FNGs: None
COUNT: 9
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

WARMUPS
SSH, Michael Phelps, Willy may say, High Knees, Copperhead Squat, World Greatest Stretcht

THE THANG
Round #1
10 reps of each exercise; Run to the end and back
Carolina dry docks
Jump squats
BBSU
Alternating lower and high plank

Round #2
Three stations of ten yards each
Broad jump between stations
Bear crawl from end to start.

Perfect burpee (10)
Squats- lunges (10)
American hammer (10)

MARY: The Pickle pounder
PRAYERS & ANNOUNCEMENT:
Murph challenge on 05/25 at GMU. Volunteers needed for coffee, donuts, water, Gatorade

Convergence in June

Potential running AO on Sunday morning. If interested, reach out to Nano

COT: How do you manage conflicting requests from kids and your wife? I find myself overwhelmed at times. While I don’t want to disappoint. I have to make a trade-off between optimizing time and resources and pleasing everyone. What has worked for me? Active listening, communication, show that you care, share that everyone in the house deserves attention. Don’t be selfish.

Date: 2026-05-19
AO: Atlantis
Q: Hammer ,
PAX: Hammer, Hubble, Bougie, Dairy Free, Hammerhead
FNGs:
COUNT: 5

WARMUP: 12 of everything in cadence
Ssh, IW, good mornings, wmh, DQs, quick mosey

THE THANG:
6 stations, 48 sec on/12 off.

Bentover row (60# sandbag)
Plank jacks
Goblet squats (30# plate)
Burpee Squat thrusters (40# sandbag)
One legged standups (switch at halfway)
American Hammers (10# sandbag)

2 rounds of stations, chill jog, 2 more rounds.

48 pushups. (Broken with rests)

MARY: 48 ic flutter kicks, 48 lbc, 24 Freddy mercs

ANNOUNCEMENTS: Murph, HIM society happy hour, Boneathon, convergence.

COT: focus on the things that bring you closer to your goals or give actual joy. Cut the time eaters.