Author: willhlaw

Date: 2026-03-28
AO: The Sandlot
Q: Gherkin ,
PAX: Hops, Baywatch, Lazlo, The Tulip, citrus, Hard Knox, Tariff, Gherkin, DoorDash FNGs: None
COUNT: 10
WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry twist, WMH, Downdog, World’s Greatest stretch THE THANG
Murph Prep
1. Run 1 mile
2. AMRAP of
1. 5 pullups
2. 10 pushups
3. 15 squats
MARY
American Hammer
Flutter Kicks
LBC
ANNOUNCEMENTS
– New McLean AO, The Agency, starting – this Thursday, April 2 at Linway Park Terrace – CSAUPs coming up: The Murph May 25, Boneathon, May 30 and Convergence June 6 COT
The Murph exercise routine that we do as a CSAUP on Memorial Day was the standard daily workout of Lt. Michael Murphy (although he also wore a weighted vest and didn’t break it up into sets).
He was killed in action in 2007 in Afghanistan and was awarded the Medal of Honor by President George W. Bush. Below is the Medal of Honor citation:
For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005.
While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Kunar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Date: 2026-03-27
AO: Atlantis
Q: Hubble ,
PAX: Hubble, Hammer, Teenager, Forceps, Hammerhead
FNGs: None
COUNT: 5
WARMUP: SSH, RVE, DQ, OYO stretching.
THE THANG:
mosey up the Hill to the playground monkey bars.

20 mins, OYO, aiming for 30 sets:
– 2 pull-ups
– 4 merkins
– 6 air squats
Modify sets/reps/form as needed.

MARY:
Mosey back to the AO

ANNOUNCEMENTS:
See the main channel

COT:
6 months ago I could hardly make it up the hill. Thanks to the atlantis crew for the support!

Sending prayers for Forceps’s dad and family

Date: 2026-03-27
AO: Horizon
Q: Attache’ ,
PAX: Kodiak, 3 mile, Disco, Attache’, sticks, Poe
FNGs: None
COUNT: 6
WARMUP: Arm circles, shrugs, MP, DD,
stretching
THE THANG: mosey to the coupons: ladders starting at 11 reps and working your way down one after each set of Merkins
Curls
Dips
WW2
Rows
Shoulder press
Chest press
MARY: incorporated
ANNOUNCEMENTS: announcements
COT: if you see something that needs to be done, do it.

Date: 2026-03-27
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Fish Fry, Bone, Legacy, Play-Doh
FNGs: None
COUNT: 5
Warm-up:
• THE WINDLASS PRIMER:
◦ Toe Fan & Grips: 1 Set x 10-sec Hold
◦ Slow-Motion Heel Raises: 1 Set x 10 Reps
◦ Ankle Circles: 1 Set x 5 Reps L/R
• HIP CIRCUIT:
◦ Prying Goblet Squat: 1 Set x 6–8 Reps
◦ Lateral Rocks: 1 Set x 8–10 Reps Total
◦ Half-Kneeling Hip Flexor Rocks: 1 Set x 8–10 Reps L/R
• CORE/SCAP Activation:
◦ Dead Bug: 1 Set x 8–10 Reps L/R
◦ Scapular Push-Ups: 1 Set x 8–10 Reps

The Thang:

Phase 1: The Base (Ankle Armor)
• Heel Walks: 1 Set x 20 Yards
• Toe Walks: 1 Set x 20 Yards
• Calf Raises: 2 Sets x 15 Reps (Toes Dorsiflexed Slow, 2-sec pause at top)

Phase 2: The Prime (Neural & Lateral)
• Turkish Get-Ups (TGUs): 3 Sets x 2 Reps L/R
• Hybrid Clamshell Planks: 2 Sets x 10 Reps L/R
• Static Copenhagen Planks: 2 Sets x 30 Second Hold L/R (Short or Long Lever)

Phase 3: The Meat (Hips & Hammies Superset)
• Superset the same leg, then switch x 2.
◦ Contralateral Bulgarian Split Squat: 2 Sets x 8–10 Reps L/R (load opposite hand)
◦ Contralateral Single-Leg RDL: 2 Sets x 8–10 Reps L/R (slow, load opposite hand) ◦ Single Leg Long-Lever Hamstring ISO: 2 Sets x 30–45 Second Hold L/R

Phase 4: Upper & Flush (Rotational/Metabolic)
• Kneeling KB Press: 3 Sets x 8 Reps L/R
• Bent Over Row (Hip Row): 3 Sets x 10 Reps L/R
• KB Windmills: 3 Sets x 3–5 Reps L/R (Low Windmill if elbow is noisy)

ANNOUNCEMENTS:

ignite – thedriveway mini-convergence this Wednesday at ignite. SYITG!

Boneathon coming up end of May. Waiver is coming soon.

COT:

YHC learns so much from fellow
PAX. Thank you to Fish Fry for sharing the Wall Sit + W-Raise. Look forward to exploring more compound isometrics in future beatdowns. Who else has a ‘garage secret’ they can bring to the circle next week? Another reason to get out of the garage and work out with fellow HIMs. Shared exercise knowledge and wisdom can raise all of our 1st F games, helping to prepare us to be better selves in and out of the gloom.

Date: 2026-03-26
AO: The Highlands
Q: Jag ,
PAX: LTD, Hard Knox, Jag, Katniss
FNGs: None
COUNT: 4
Chuck Norris didn’t need to wear a watch, he simply decided what time it was. And it was F3 time.

WARMUP: SSH; Air Press: Phelps; WMH; RVE; DD; Greatest; Kai

THE THANG: When Chuck Norris lifted weights, the weights got in shape. SUITCASE CARRY.

Chuck Norris once made a Happy Meal cry, so we did 13 (3+10 to match his birthday) HAPPY JACKS. Then we did 13 KNERKINS and a lap.

Chuck Norris found the last digit of pi, so we did 13 PISTOL SQUATS (each leg). Then we did 13 KNERKINS and a lap.

Chuck Norris has counted to infinity more than once, so we did 10-1 MOTIVATORS, which kind of felt like infinity. Then we did 13 KNERKIN DIPS and a lap.

When Chuck Norris looked into the abyss, the abyss looked the other way, so we did 13 ABYSS MERKINS on each side. Then we did 13 KNERKINS and a lap.

Freddy Krueger has nightmares about Chuck Norris, so we did 13 HEAVY FREDDIES. Then we did 13 KNERKINS and a lap.

Chuck Norris was able to slam a revolving door, so we did 13 AROUND THE WORLDS. Then we did 13 KNERKINS and a lap.

MARY: LBCs; Heavy Flutters; Dirty Dogs; Nolan Ryan (cuz’ punching).

ANNOUNCEMENTS: When Chuck Norris was born, he slapped the doctor. Chuck Norris had a diary, it is called the Guinness Book Of World Records. Chuck Norris knew Victoria’s secret. Chuck Norris could unscramble an egg. Chuck Norris carried his own casket.

COT: Chuck Norris probably enjoyed his legends. It is a reminder that, while you should take certain things seriously, taking yourself seriously is not one of them. We try, we fail, we’re human. It is okay to laugh at yourself and try again.