Author: willhlaw

Date: 2026-03-18
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Play-Doh, Deliverance, Flux
FNGs: None
COUNT: 4
WARMUP:
– SSH x 20 (IC)
– Dead Bugs x 15 (IC)
– Bird Dogs x 10 each side (OYO)
– Band Pull Aparts x 15
– Glute Bridges x 15 (IC)
THE THANG:
Buy-In (10 min)
– Protocol: EMOM 10 (Every Minute On the Minute)
– Work: 1-Arm KB Swing – 10 total swings alternating l,r
THE Thang
6 Rounds
– Single-Arm Rows x 5 l,r
– Single-Arm Thrusters x 5 l,r
– Loaded carry 1/3 way around the loop

MARY:
– KB Plank Pull-Throughs x 10
– Hardstyle Plank 15s MAX tension
– Windmills

ANNOUNCEMENTS:
– Murph Challenge Memorial Day
– Boneathon end of May
– Convergence coming up

COT [revised for publication]:

YHC was struck by the ending of the Iliad. The epic closes not with the sacking of Troy or the death of Achilles, but with the release of his rage. He yields to the supplication of Priam—the father of his nemesis, Hector. Achilles’ greatest victory wasn’t on the battlefield; it was the moment he mastered his own anger to show mercy to an enemy. Real strength isn’t just the power to dominate; it’s the discipline to know when to lower the shield and lead with a human heart.

Date: 2026-03-16
AO: Hamilton
Q: Legacy ,
PAX: Legacy, Goldfish, Sloop
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: Murph prep — ran and did reps — discovered the garage under Fleet— wow it’s huge and nice. Did a ten minute sequence of farmers carries; then, a big lap MARY: none
ANNOUNCEMENTS: leadership evening April 16; CSAUP Trifecta May/June COT: perseverance!

Date: 2026-03-18
AO: Ignite
Q: Kodak ,
PAX: Legacy, Kodak, East Wing, Goldfish, Gherkin, Basic
FNGs:
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hillbillies, RVE w/Twist, Willy Mays Hays, Down Dog (oyo), Runners Stretch into Worlds Greatest, Cobra Kai

THE THANG:
5 rounds of constant movement while climbing/descending the pyramid 20x/25x/30x Coupon Squats
15x/20x/25x Coupon Merkins
20x/25x/30x Coupon Step-Ups
Coupon Carry Small Lap
15x/20x/25x Sit-Ups
5x/10x/15x Burpees
Run Large Lap

MARY: Penguin Crunches, Flutter Kicks, LBCs

ANNOUNCEMENTS: Murph 5/25, Bone-a-thon 5/30 & Convergence 6/7. There will be a splinter cell ruck during Bone-a-thon, details forthcoming.

COT: YHC recounted his appreciation for routine after being on travel for the last 2wks while supporting a 24/7 operation and crazy school closures. Also recognized his fellow PAX for coming out in the gloom and keeping him motivated to keep pushing.

Date: 2026-03-18
AO: The Patriot
Q: SAAS ,
PAX: Walt (Joey Hill), Piano Man, Wedding Singer, Fiddler, CableGuy, Jones, Booking, 2 percent, Boardwalk, Lucius, Ice Tea, Hops, Strange Brew, Ripcord, Slum Lord, SAAS, Lazlo FNGs: None
COUNT: 17
WARMUP: usual + sun salutations + fellowship lap
THE THANG:
Round 1: 1 burpee, 2 squats, 3 merkins, 4 lunges (4 ct), 5 big boys Round 2: 2,4,6,8,10
Round 3: 3,6,9,12,15
Round 4: 4,8,12,16,20
Round 5: 5,10,15,20,25
Round 6: 6,12,18,24,30
Fellowship Lap
Round 7: 5,10,15,20,25
Round 8: 4,8,12,16,20
Round 9: 3,6,9,12,15
Round 10: 2,4,6,8,10
Round 11: 1,2,3,4,5

TOTALS:
36 burpees, 72 squats, 108 merkins, 144 lunges, 180 big boys (plus or minus a few when your Q forgot his multiplication tables

MARY: I think we already did enough big boys

ANNOUNCEMENTS: Spring is nearly here: Boneathon, Convergence, Murph

COT:
“First we make our habits, then our habits make us.” — John Dryden

All habits, good or bad, come down to three things:

– Cue – the situation that triggers the habit
– Action – what you habitually do
– Reward – what you get (could be positive, could be neurtral like just numbing out, could even be something negative like self-righteous outrage)

If you look closely at any habit you want to change, you’ll find this loop. Don’t break bad habits: replace them.

For example, I used to get home from work (exhausted), collapse on my bed, and doom scroll.

Now:
– I get home
– I sit down with my guitar and tune it
– Once it’s tuned (not before!), I take a sip of an NA beer (ahhh) – Next thing I know, I’m playing, and in a better mood for the whole evening

Do this consciously for two weeks, and it starts to stick.

Date: 2026-03-18
AO: Horizon
Q: Purple Rain ,
PAX: Purple Rain
FNGs: None
COUNT: 1
WARMUP:
1. Willie Mays Hays
2. Cherry pickers
3. Imperial walkers
4. Hill billy
5. Little bitty arm
6. Side straddle hop
7. Downward dog
8. Upward dog
9. World’s greatest stretch
10. Childs pose

THE THANG:
Ran streets and did these exercises
1. Merkens (arms)
2. Bobby hurleys (quads)
3. Squats (quads)
4. Dips (arms)

MARY:
Walked and took picture by myself, so sad

ANNOUNCEMENTS:
I hate working out by myself

COT:
It’s better to work out with horizon-ao