Author: willhlaw

Date: 2026-04-17
AO: The Patriot
Q: Flipper ,
PAX: Lazlo, Muggins, Horton, Flipper, Big Short, Trademark, Shank, Boardwalk, Jag, SAAS, Deliverance, Hops, Sunshine, My Space, Prestige, Lucius, Smokey, Walker, Rim Fire, CableGuy, Booking, Shake ‘n’ Bake, Jones, Short Rib FNGs: None
COUNT: 24
WARMUP: SSH, HB, IW, WMH, WM, DD, WGS

THE THANG: Swim, bike, run:

Swim:
10 hand-release merkins, 15 coupon swings, 20 flutter kicks, 25 coupons curls, 30 second plank hold (optional nose breathing only). Repeat.

Transition: 50 yard bear crawl and jog to the opposite goal line

Bike: 30 body weight squats, 20 alternating lunges, 15 squat jumps, 25 yard broad jump. Repeat.

Transition: 50 yard bear crawl and jog to the opposite goal line

Run: first, remove your bike helmet (20 atlas shrugged). 2 laps Ricky Bobby

Ended with some ultimate…total domination by the light-shirt team.

MARY: Toy soldiers, Freddie Mercuries

ANNOUNCEMENTS: check announcements Chanel

COT: it’s always helpful to find a race or some goal to put firmly on the calendar. It helps with accountability and motivation to have something specific to work towards.

Date: 2026-04-17
AO: Terrapin Station
Q: Robo ,
PAX: East Wing, Goldfish, Robo, Kodak, Gherkin, 2 percent, Sloop, Landscape, Groundhog, Shank, Ice Tea, Enron, Daaa Auditor FNGs:
COUNT: 13

WARMUP: SSH, Imp Walker, Hillbillies, LB Arm Circles, Moroccan Night Club, M Phelps, RVE, WMH, Down Dog, Cobra Kai.

THE THANG: Run to top of street and back. Formed 4 groups on field.
Circuit: 4 stations with a group starting at each. Rifle carry Coupon to next station and complete exercise. Rifle carry to next and continue through 5 rounds. 1st station:
1. Merkins/Chuck Norris Earth Downs-20
2. LBC-25
3. Coupon row-25
4. Shoulder press-20
5. Carolina Dry Dock-15
2nd station:
1. Blockees-10
2. Coupon Squat-20
3. Blockees-10
4. Back Lunge-20
5. LBC-25
3rd Station:
1. Flutter kicks hold coupon-15
2. Coupon Power Clean -10
3. WW3-10
4. Merkins-25
5. Blockees-10
4th Station:
1: Shoulder press-15
2: Coupon swing-15
3: LBC-25
4: Coupon hop over-10
5: Merkins-20

Mosey to end of field and back. Extra credit for hill climb.

MARY: LBC, Slow Donkey kicks, Dirty dogs.

ANNOUNCEMENTS: Convergence, Bone-athon, Murph. Please see channels.

COT: Thoughts from Aunt Millie who passed away at 96: Some people make it hard for you to love them, but you should love them anyway.

Date: 2026-04-17
AO: Atlantis
Q: Hammer ,
PAX: Hammer, Palmetto, Hammerhead, Grape juice (the island, Katy) FNGs:
COUNT: 4

WARMUP: SSH, IW, Good Mornings, WillyMaysHayes, DownDog, WGS, Cobra Kai, Mosey warmup THE THANG: Mosey to Delta Dock.
Two Rounds: Box Jumps (10) Single-Leg Get-ups (10 ea), Jump Squats (10) Mosey for about a minute + sprint hard-as-possible for ~30 seconds
Two rounds: Cossack Squats (10 ea leg), Matrix Squats (10/partner), Calf raises (50), Mosey for about a minute, sprint hard-as-possible ~30 seconds MARY: didn’t see her
ANNOUNCEMENTS: upcoming events: Murph, boneathon, convergence
COT: sometimes things aren’t what you expect. Do what you can do. Stay positive and open to opportunities.

Date: 2026-04-17
AO: Horizon
Q: Fish Fry ,
PAX: Fish Fry, 3 mile, Kodiak, Poe, Disco, Kombucha
FNGs: None
COUNT: 6
WARMUP: Mostly mixed into the workout. Started with toe raises, heel raises, walking around the circle on heels, walking around circle on toes. Tag walking on heels. Hip hoppers. Hamstring to Ankle stretch. Rolling canoes. Side monkeys.

THE THANG:
Legs

Wall sits with high knees
Wall sits with burpees ladder relay
Shoulder twists with tennis ball
Wall sits passing coupon
Clock arms along wall
Wall angels
Split squats

Hips
Goblet squat with push out
Windshield Wipers
Copenhagen lifts
Cross over hip stretch
Single leg hip thrusters
Kickstand rocks

Shoulders
Cone relay to center with inch worms
L, T, Y, W in superman
Shoulder over cone to side
Shoulder over cones to front
Carolina dry docks shoulder taps
Scapular push ups
Mike Tyson shoulder taps

MARY:
Ab ski jumps
Superman/WWII combo in pairs
Partner bird dogs

ANNOUNCEMENTS: The usual for May and June. Boneathon. Convergence, etc.

COT: I’ve had several injuries over the past couple of years, and most of the have either been related to tightness in a muscle chain that supports the affected muscle or weakness in a supporting muscle. This workout was to increase mobility and strength to lesser known muscles. It is also helpful to think of your support staff in this way too. WIthout them functioning well, your business offer suffers in its main offerings as well. Take care of them.

Date: 2026-04-17
AO: The Farm
Q: Lumbergh ,
PAX: Trilogy, Lumbergh, Firehead
FNGs: None
COUNT: 3
WARMUP:
– SSH
– Don Quixotes
– Beat Pickers
– Arm circles
– Mosey around the fields

THE THANG:
Pax carries sandbag to mid field and back while others do the following – then rotate – TRX – Row
– Medicine Ball Squat Thrusters
– All 25 SSHs
– Merkins
– Kettle Bell Swings
– All 25 SSHs
– Weighted No Surrenders
– Weighted Grady Corns
– All 25 SSHs
– TRX – Row
– Medicine Ball Squat Thrusters
– All 25 SSHs
– Merkins
– Kettle Bell Swings
– All 25 SSHs
– Weighted No Surrenders
– Weighted Grady Corns
– All 25 SSHs
– TRX – Row
– Medicine Ball Squat Thrusters
– All 25 SSHs
MARY:
– LBCs
– Rosalitas
– Flutter Kicks
– Penguin Crunches
– American Hammers
– Plank
ANNOUNCEMENTS:
Ruck tomorrow
Semi annual road cleanup Saturday, April 25th, at 0730.
COT:

“Our life is what our thoughts make it.”
– Marcus Aurelius

A man who chooses positive thoughts sees challenges as chances to grow. A man who chooses negative thoughts sees obstacles everywhere.