Author: willhlaw

Date: 2026-04-18
AO: Downrange
Q: Hobbyhorse ,
PAX: Legacy, Hobbyhorse, FatherDavid, Lucas?
FNGs: None
COUNT: 4
WARMUP: stretch and jog to Quincy
THE THANG: Dora mountain climbers sit up and calf raise. Timer bear crawl. 11s with jump squat and push ups. Hamiltons with crawl bear
MARY: v up flutter boxes side kick back kick jog home.
ANNOUNCEMENTS:
COT: prayers and blessing

Date: 2026-04-18
AO: The Sandlot
Q: Hobbyhorse ,
PAX: Trademark, Hobbyhorse, Napalm (Brandon Frazee), Summit, Dora, Boardwalk, Defiance, The Tulip, Lazlo, Rim Fire, Mogul FNGs: None
COUNT: 11
WARMUP: stretches
THE THANG: JG to Mount SaaS
MARY: summit led am hammers
ANNOUNCEMENTS: check channels
COT: respect for all those who come out while recovering. You are a major part of the community and always welcome. Way to go Summit.

Date: 2026-04-18
AO: The Farm
Q: Lumbergh ,
PAX: Trilogy, Firehead, Short-Timer, Lumbergh
FNGs: None
COUNT: 4
WARMUP:
THE THANG: 4.3 miles rucking with 10 merkins
MARY:
ANNOUNCEMENTS: Short-Timer has Monday (bring coupons), Roadside clean-up next Saturday COT: consistency is leading to the ability to endure harder workouts

Date: 2026-04-15
AO: The Aerie
Q: Rocketman ,
PAX: Rifleman, Chasqui, Stewie, Trifecta, Rocketman
FNGs: None
COUNT: 5
WARMUP: SSH, Windmills, then grab some stuff and head over to the track!

THE THANG:

Mini Murph:

2 laps around the track.
10 rounds of Cindy:
– 5 pull ups
– 10 push ups
– 15 squats
Then another two laps around the field. DONE.

ANNOUNCEMENTS:
– April 25th ruck
– May 25th MURPH

COT:

Be on guard, keep awake. For you do not know when the time will come. ~ Mark 13:33

We don’t know what tomorrow holds. Hold tomorrow loosely but hold on tightly to Christ.

Date: 2026-04-17
AO: The Driveway
Q: Legacy ,
PAX: Play-Doh, Legacy, bogey, Strange Brew
FNGs: None
COUNT: 4
Preblast: The Driveway Mobility
Date: Friday, April 17
Time: 0530
Where: thedriveway – https://www.google.com/maps/search/?api=1&query=38.9101,-77.1467 Event Type: Mobility
Q: Legacy
HC Count: 3
HCs: Legacy Strange Brew Play-Doh
Bring a yoga mat and appropriate coupons
Note for Gorilla Rows you might want 2x coupons of same weight

WARM-UP / PREP (General,Ankles, Hips, Core)
– Ankle Walks
• Dave Kovar Long Strides
– Steve Maxwell Spinal Wave
– Steve Maxwell Thoracic Glide
– Steve Maxwell Infinity Hips
– Steve Maxwell Washing Machine
– The Sweater

THE THANG:

BLOCK 1: CORE & FULL BODY BODY ARMOR
• Turkish Get-Up Progression (3 Sets x 2/side)

BLOCK 2: RDL BULGARIAN SEQUENCE

• Single-leg RDL (8/side – 3-sec eccentric)
• Bulgarian Split Squat (8/side – 3-sec eccentric)

BLOCK 2: UPPER BODY ARMOR

• introducing Gorilla Rows as a substitute for Bent-over Row (8-10 reps); we crowd-sourced the coaching points — thank you Play-Doh for the help!

BLOCK 3: STABILITY & ECCENTRICS
– Copenhagen Plank (15-25 sec/side)
– Steve Maxwell Spinal Wave – Dynamic

ANNOUNCEMENTS: Q Trifecta May/June; New Kettlebell AO!!!!!’

COT: Anti-Aging advice from Dave Kovar (1988 U.S. Martial Arts Champion (Heavyweight Division)— as you age, you can maintain the intensity; it’s the volume you have to watch. This is a double-edged sword but there is an interesting upside — late in your respect period you can get most of the workout you need in a short amount of time! SYITG!