Author: willhlaw

Date: 2026-04-09
AO: The Agency
Q: Goose ,
PAX: Rim Fire, Gherkin, Trademark, Disco, Jones, Goose, Legacy FNGs: None
COUNT: 7
WARMUP:
SSH
Michael Phelps
Don Quixotes
Willie Mayes Hayes
Straddle squat
Cherry pickers
Calf stretch
Cobra Kai
THE THANG:
12 Rounds 2 minutes each
5 Blockees
10 Coupon Swings
10 Coupon Rows
Run your run (about one short side of soccer field out and back) Time your run to finish with 30s rest
MARY: 25 BBS, 25 Flutter Kicks IC, Ring of Fire 60 count
ANNOUNCEMENTS:
Next week we are at McLean HS!
Happy Hour Friday – see other chats
COT:
Excited to be here and to help stand up a McLean AO

Date: 2026-04-09
AO: FreeState
Q: Dungeon Master ,
PAX: Pigeon, Cannoli, Dungeon Master, Bachelor, Shepherd
FNGs: None
COUNT: 5
WARMUP:
– SSH x20 IC
– Hairy rockettes x15 IC
– Imperial walkers x15 IC
– Inchworm with 3 merkins, 5x OYO
– Twists OYO
– Michael Phelps x 10 IC
– Willie Maes x10 IC
– Greatest stretch x10
– Cherry Pickers x 10 IC
– Mosey warm-up

THE THANG:
Everyone Get coupons . . .
Set 1
– Step-ups, Pull-ups, Repeat
– Step-ups, Burpees
– Mosey
Set 2
– Curls with coupon x25 OMC, x20, x20
– Skull crushers with coupon x15 OMC, x12, x12
– Squats with coupon, x20 OMC, x15, x15
– Ground-to-overheads with coupon x 15 OMC, x10, x10
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 3
– Merkins x15 OYO, x15, x15
– Chest press with coupon x25 OMC, x20, x20
– Bend-over row (with coupon) x30 OMC, x25, x25
– Forward Lunge
– 1st rep: walk across court
– 2nd rep: walk across court
– 3rd rep: backward lunge in place X16 OMC
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey

MARY:
– Flutters x 10 IC
– Scissors x10 IC
– Flutters x 8 IC
– Scissors x8 IC
– Flutters x 6 IC
– Scissors x6 IC
– LBCs, x15 IC
– Walk up your legs, x10 each OYO

ANNOUNCEMENTS:
– N/A

COT: Bat houses are beneficial

Date: 2026-04-09
AO: Ruck Dynasty
Q: citrus , Shake ‘n’ Bake
PAX: Maguire, Pepco, citrus, Cager, Kodiak, Shake ‘n’ Bake
FNGs: None
COUNT: 6
WARMUP: Pepco unpacked, repacked, unpacked, and repacked his bag THE THANG: A meandering loop
MARY: Nope
ANNOUNCEMENTS: Nope
COT: Japan is cheap, Africa is amazing – travel internationally if you can swing it.

Date: 2026-04-09
AO: The Highlands
Q: LTD ,
PAX: Katniss, Hard Knox, LTD, Carmen Sandiego (Harrisburg), Wrigley FNGs: 1 Wrigley
COUNT: 5
WARMUP: Side straddle hop, Chinook, Side kicks
THE THANG: we had two tires, so we formed two teams. One person on each team would flip a tire 30 yards out and back, while the other person did stair Merkins. Rotate. :grin:Next iteration was roll the tire 100 yards out and back while the other person does side jumps. Rotate.
Flip the tire 30 yards out and back again, while your teammate does jumping switch taps.
Roll the tires to the playground. Two sets of pull-ups. Then one team does up and over on the playground with a tire while the other team does a picnic table carry. Final station was up and over’s with the tires on the fence line. MARY: staying with the tire theme, of course we did bicycle crunch! ANNOUNCEMENTS: DC area convergence is coming up
COT: Don’t let life roll by.
Sometimes it’s easy to always be thinking things will be better when “X” happens (e.g., you get the next promotion/job, you get the next house, your kids are older) but it is important to live every day to the fullest and cherish each moment. Embrace the struggle. Be present.

Date: 2026-04-08
AO: The Aerie
Q: Rocketman ,
PAX: Trifecta, Rocketman, Lonestar
FNGs: None
COUNT: 3
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers.
THE THANG:

Mini Murph day!
– 1/2 mile run
– 50 pull ups
– 100 push ups
– 150 squats
– 1/2 mile run
We did 10 rounds of Cindy to break things up.

ANNOUNCEMENTS:

– April 25 @ 7am: fellowship ruck at Manassas Battlefield
– May 25th: Murph WOD @ GMU (see memorial-murph-wod for more)

COT:

If we fail to plan, we plan to fail. Don’t be that guy today.