Author: willhlaw

Date: 2026-04-02
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Fish Fry, Kodiak
FNGs: None
COUNT: 2
WARMUP: Parking
THE THANG: a ruck through NE Arlington discussing sports and politics MARY: nope
ANNOUNCEMENTS: new AO in McLean, boneathon
COT: none

Date: 2026-04-01
AO: Horizon
Q: SPINAL TAP ,
PAX: Kodiak, Fish Fry, SPINAL TAP, Attache’, Disco
FNGs: None
COUNT: 5
WARMUP: ssh,wmh,cherry, mike phelps, moroccan night club, abe vigoda, Tai Fighter
THE THANG: Merkins, burpees, cocaine bear crawl, danny hurleys, squats, lunges, mountain climbers, dips, push-up rotations MARY: toysoldier/merkin
ANNOUNCEMENTS:
COT: History of the Court yard run

Date: 2026-03-31
AO: Atlantis
Q: Bougie ,
PAX: Mom’s Spaghetti, Hubble, SAAS, Palmetto, Teenager, Hammer, Bougie, Saul FNGs: None
COUNT: 8
WARMUP: SSHs, arm circles, windshield wipers, Willie-Mays Hays
THE THANG: 2 rounds, first round, 50 seconds on, 10 seconds off, second round 45 seconds on, 15 seconds off, 1 minute rest between rounds, rotating through the following stations: -Pushups
-1/4 jump rope
-Squat (sandbag #50)
-1/2 jump rope
-Bent over row (sandbag #25)
-1/4 jump rope
-deadlift (x2 35# kettlebells)
-1/2 jump rope
MARY: Bird dogs, dirty dogs, plank
ANNOUNCEMENTS: N/A
COT: You need to work on the fundamentals in exercises and in life. And some times one of the fundamentals is living life to the fullest.

Date: 2026-04-01
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Short-Timer, Firehead
FNGs: None
COUNT: 3
WARMUP:
Side Straddle Hops
Imperial Walkers
Arm Circles
Don Quixotes
Beet Pickers
Willy Mays Hayes
Mosey

THE THANG:
Modification of the ‘I Pity the Fool’ beatdown
10 reps + 40 yrd Mosey + 10 reps + 40 yrd Mosey …
for 50 reps of each exercise
Merkins
LBCs
Seal Jacks
Squats
Flutter Kicks
Plank Jacks
Monkey Humpers
Side Straddle Hops
50 Mountain Climbers
MARY:
Dips
Dirty Dog
ANNOUNCEMENTS:
Firehead Q on Friday
COT:
Be the silly fool, not the stupid one.

Date: 2026-04-01
AO: Ignite
Q: Legacy ,
PAX: Traveler, Legacy, Hobbyhorse, Play-Doh
FNGs: None
COUNT: 4
Backblast! The Driveway
DATE: 2026-04-01
AO: The Driveway
Q: Legacy, Play-Doh
PAX: Play-Doh Flux Traveler Basic Legacy Hobbyhorse
FNGs: None
COUNT: 6
The thedriveway + ignite mini convergence was a success!

WARMUP
– SSH, IW, HB x 20 (IC)
– Glute Bridges x 10 (IC)
– MP x 10

THE THANG

2 rounds.

Payload 1: Grip & Power
• The Kill: 25 Heavy KB Swings (Park & Reset Every 5)
• Carry

Payload 2: Restricted Breathing
• The Kill:
◦ 15 KB Swings
◦ 5 Push Press (Right) + 5 Push Press (Left)
◦ 5 Row (Right) + 5 Row (Left)
• Carry

Payload 3: Anti-Lateral Flexion
• The Kill:
◦ 10 Single Arm KB Swings (5 Left 5 Right)
◦ 10 KB/Sandbag Plank Pull-Throughs (each side) + 10 Hand-Release Merkins • Carry

MARY
– Dead Bugs x 15 (IC) – Low back stays flat.
– Bird Dogs x 10 each side (OYO) – No hip hiking.

ANNOUNCEMENTS:
– the-agency new Thursday AO launching tomorrow. :punch: Trademark.
– New kettlebell AO under development, most Saturdays, watch for announcements and rock the bells (announcements, 1stf, thedriveway) – Boneathon coming up soon end of May (boneathon)
– Leadership Zoom talk coming up. Wantch announcements.

COT:
Tendons and ligaments adapt more slowly than muscles and many elements of the cardio vascular system. Be mindful of your connective tissue. Give yourself the time to adapt, even when you feel ready to jump to the next level. You’ll stay in the game longer and with fewer interruptions. :punch: