Author: willhlaw

Date: 2026-05-06
AO: The Farm
Q: Short-Timer ,
PAX: Firehead, Squatter, Short-Timer
FNGs: None
COUNT: 3
WARMUP: SSH, BP, DQ, AC
THE THANG: Pyramid, adding exercise each round, half-field movement in beween: 5 dips, 10 murkons, 15 squats, 20 lunges, 25 imperial walkers, 30 gradycorns, 35 tclaps. Sadly no time for 40 carolinadrydocks. MARY: rosalitas, ahammers, floater kicks, lbcs.
ANNOUNCEMENTS: need q saturday
COT: notice good things around, rainbow over the looming buildings

Date: 2026-05-05
AO: Delphi
Q: Crop Duster ,
PAX: Toolbox, NOAA, Atlas, Peanuts, Rocket, Nano, Obadiah, Norm, Crop Duster, Dunder, Pop Fly FNGs: None
COUNT: 11
WARMUP: yes
THE THANG: 1 burpee , 2 squats, 3 merkins 4 Lunges, 5 calf raises – each pax led one rep of this then we took a run 3 rounds of this MARY: yes
ANNOUNCEMENTS:
COT: I was successful at being prepared wife was happy with early Mother’s Day celebration

Date: 2026-05-06
AO: The Driveway
Q: bogey ,
PAX: bogey, 2 percent, Prestige
FNGs: None
COUNT: 3
WARMUP: SSH, IW, HB, MP, MNC, WM/DQ, WMH, KK

THE THANG: 3 rounds of moving various coupons in various ways, with 4-count body weight exercises between rounds. Scale weight and reps as a progression through the rounds. Watch form.

Round 1
OHPs followed by walkout with merkins
Curls
Gorilla rows
Squats
Shoulder shrugs

4-count exercises: merkins, mountain climbers, shoulder taps

Round 2
OHPs followed by walkout with merkins
Curls
Sandbag or medball overshoulders, or coupon grave diggers
Deadlifts or squats
Shoulder shrugs

4-count exercises: T-merkins, mtn climbers, shoulder taps

Round 3
OHPs
Escalator walkout merkins
Curls
Gorilla rows
Squats
Shoulder shrugs

4-count exercises: merkins, mountain climbers, shoulder taps

MARY: 50 flutter kicks IC

ANNOUNCEMENTS: convergence, Boneathon, the_night_owl, Murph, check (all of) the channels

COT: YHC noted how important the practice of gratitude has been in his life. Each of us will face good days and bad days, seasons of good and seasons of difficulty. During the good times it’s often easy(-ier) to give thanks. It’s during the difficult times that we must be diligent and intentional in giving thanks for everything we have been blessed with. YHC seeks strength and endurance and perseverance through prayer to help with this practice of gratitude, especially during the difficult seasons of his life. YHC gave thanks for the men who showed up in the gloom, and thanks for the rainbow that showed up after our beatdown. Thank you men!

Date: 2026-05-06
AO: Ignite
Q: East Wing ,
PAX: East Wing, Ripcord, Trademark, Basic, Legacy, Kodak, Rim Fire FNGs:
COUNT: 7

WARMUP:
SSH, IW, HS, MNC, LBAC, RVE, WMH, DD, CK — learning to count like a Q is hard. Quick medium lap.

THE THANG:
Boulder Shoulders / What Have I Done?
Pyramid – 5 sets
10/15/20/15/10 reps of the following:
– Coupon OH Press
– Full-ROM Coupon curls
– Coupon Merkin
– Rifle Carry — small lap
– Single-arm Coupon (or 1/2 coupon) OH Press
— owwie
– Single-arm Upright Row
– Derkins
– Medium lap

Burnout:
20 reps Coupon OH Press
20 sec Coupon OH Hold

MARY:
60 LBCs

ANNOUNCEMENTS:
Murph, Bone, Convergence, the usual
Thursday evening AO
Ripcord finds peace and stability in mornings with F3 amongst the current chaos of his life

COT:
Reminder to leave your comfort zone if you want to see change. Routine and rhythm are great, but sometimes you gotta step out.

FOR SHAME:
Goldfish — 20 burpees on arrival next Wednesday

Date: 2026-05-06
AO: Horizon
Q: SPINAL TAP ,
PAX: 3 mile, Kodiak, Attache’, Purple Rain, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: SSH, Cherry picker water wheel, hill billy, IW, Abe Vigoda, MNC, WGS
THE THANG: 11s— Blockies—American Hammer, Bent over row—Toy Soldier, Chest press, No surrender MARY: Around the horn
ANNOUNCEMENTS:
COT: Sack of Rome