Author: willhlaw

Date: 2026-03-13
AO: Atlantis
Q: Hammer ,
PAX: Palmetto, Mom’s Spaghetti, Hammerhead, Hound Dog, Forceps, Hubble, Hammer FNGs:
COUNT: 7

WARMUP: Ssh, wgs, iw/HW, wmh, oyo quad and hammy stretch.
mosey to the bridge
THE THANG: Norwegian 4×4: 2 minutes across the span, 2 minutes return; 85-90% effort (4 minutes, 4 times). Each of the 4 rounds separated by 3 minutes of low intensity exercises to bring HR down – including core work, chest iso-holds, squats, etc. MARY: none
ANNOUNCEMENTS: Murph + convergence coming up. Need Qs for next week!
COT: Life gets better when you put 30 seconds of thought and effort into something for the next person to come along.

Date: 2026-03-13
AO: Horizon
Q: 3 mile ,
PAX: Poe, Gherkin, 3 mile, sticks, Disco
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
– Survivor’s Jog, then bear crawls to finish
– 3 sets of each – coupon carry to midfield in between sets
1. Grave Diggers; single leg Deadlifts
2. Sprints to half field
3. Overhead press; lunge 3 sets, 12x –
4. Merkins, squats
– Partner up:
– Outrun the bad guy … 3 burpees then chase as partner runs backwards – length of the field – 4x – Ring of fire – calf raises, kyle guys (formerly Bobby Hurleys) MARY: Mary – American hammers, J Los, box cutters, flutter kicks, LBCs ANNOUNCEMENTS: Murph, convergence, monthly challenge
COT: As we get older, time seems to move faster. Science says that one reason is because we end up doing the same things over and over again. There’s less variation in our lives – we’re on autopilot. As kids, everything is new and novel and challenges our brains. So to slow time down, introduce variety into your life. Take a new route to work, or, like Poe, move to a new house. and start a new job.:slightly_smiling_face:

Date: 2026-03-13
AO: Sparta
Q: NOAA ,
PAX: OnlyFans, Norm, Obadiah, Drano, Atlas, Rambler, NOAA, Dunder, Monk, Sunny, Doodles, Houlihan FNGs: None
COUNT: 12
WARMUP:
SSH
Arm Circles
Matt Foley
WMH
Cherry Pickers
DD/WGS
Mountain Climbers

THE THANG:
3 rounds. 45 sec work, 15 sec rest
Merkins
Squats
WW III w Chest Press
Curls
Windshield Wipers
Bulgarian Lunges
Rows
Wall Sit
Lap around Parking Lot

MARY:
Quickly

ANNOUNCEMENTS:
Convergence
The Murph
Happy’s AT Hike

COT:
Small changes can have a great impact

Date: 2026-03-13
AO: The Patriot
Q: Big Short ,
PAX: Jag, Rim Fire, Strange Brew, Hops, Smokey, Lucius, Shake ‘n’ Bake, Big Short, SAAS, citrus, Lazlo FNGs: None
COUNT: 11
WARMUP: the normal stuff at the senior parking lot

THE THANG: PAX grouped in pairs. One PAX did a movement exercise while the second did 10 reps of a stationary exercise. Once the second PAX finished the reps, he ran to the first PAX to take over the movement, and the first PAX did 10 reps of the stationary exercise. Continue until the finish line. The movement and stationary exercises: – Bear crawl and hand-release mercans
– Crab walk and diamond mercans
– Burpee walk and plank jack
– Sideways bear crawl and shoulder taps
– Space invaders and side straddle hops

Mosey to the picnic tables at the entrance of YHS for 30 each of dips, air presses, dips, seal claps, dips, overhead claps and dips.

Mosey back to the senior parking lot.

MARY: A few things

ANNOUNCEMENTS: none

COT: “Was it over when the Germans bombed Pearl Harbor?”

Date: 2026-03-13
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: Baguette, FIFA (F3 The Capital), Promoter, 120
FNGs: None
COUNT: 4
WARMUP:
SSH
IWS
WM
WMH
CP

THE THANG:
Bear crawl 15 yds, do the following, then bear crawl back

20 merkins SC
20 squats SC
20 Carolina DD SC
20 calf race IC

Mosey

Bear crawl 20 yds, do the following, then bear crawl back

15 merkins SC
15 squats SC
15 Carolina DD SC
15 calf race IC

Mosey

Bear crawl 15 yds, do the following, then bear crawl back

10 merkins SC
10 squats SC
10 Carolina DD SC
10 calf race IC

Mosey

MARY:

LBC
BBS
AH
FM
Penguin (meh!)
Flutter

ANNOUNCEMENTS:
Convergence June 6, Promoter is one of the Q’s!

COT: solo parenting is hard but in cases like my current situation it’s a necessity as my wife has to go care for her father. These are just the things we have to do. So do them. Without resentment. Without anger.