Author: willhlaw

Date: 2026-04-22
AO: Compound
Q: Hightower ,
PAX: Corkscrew (F3 The Capital), Hightower, Poe, Monte Karlo, citrus, Roddick, Nimatoad (St. Louis SoCo), V8 FNGs: None
COUNT: 8
WARMUP:
Dynamic stretching followed by more stretching, then fellowship jog

THE THANG:
Coupons on goal line:
20 curls, then rifle carry 10 yards, jog out & back
20 tricep extension, then riffle carry 10 yards, jog out & back 20 chest press, then rifle carry 10 yards, jog out & back
10 squat thrusters, then rifle carry 10 yards, jog out & back 20 bent rows, then rifle carry 10 yards, jog out & back
Turn around for round 2, substitute walk lunges for rifle carry

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Earth Day, give back to local community
Road clean up Saturday 7am, meet at Sparta
Murph Challenge Monday, May 25
COT:
Sharing same CoT from Monday, giving 2nd chance line from Ted Lasso:
“I hope that either all of us, or none of us, are judged by the actions of our weakest moments, but rather by the strength we show when and if we’re ever given a second chance”

Date: 2026-04-22
AO: Ignite
Q: Legacy ,
PAX: East Wing, Goldfish, Legacy, Kodak
FNGs: None
COUNT: 4
WARMUP: the usual
THE THANG: did a series of 3:00 AMRAPS featuring many overhead presses, with Laps in between ANNOUNCEMENTS new McLean AO, summer pop up, CSAUP trifecta
COT: Nutrition challenge isn’t about nutrition— it’s about mindset

Date: 2026-04-22
AO: Horizon
Q: sticks ,
PAX: Disco, vplaxico, 3 mile, sticks, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: stretching, ssh, lbac, Michael Phelps, windmills
THE THANG:
Run around the schools = 1 lap

1 lap
200m farmers carry
1 lap
50m burpee broad jump
1 lap
50 thrusters

MARY: stretching
ANNOUNCEMENTS: Boardwalk Happy hour next Friday
COT: moment of silence

Date: 2026-04-20
AO: Monday Night Ruckers
Q: Jetstream ,
PAX: Rocketman, Jetstream
FNGs:
COUNT: 2
THE THANG: 4.5 mile ruck
ANNOUNCEMENTS: Ruck this Saturday morning at Manassas Battlefield COT: Psalm 2:1 Why do the nations rage and the peoples plot in vain?

Date: 2026-04-21
AO: Delphi
Q: Pop Fly ,
PAX: Peanuts, Nano, Pop Fly, Rocket, NOAA, Crop Duster, Monte Karlo, Toolbox, Dunder, Obadiah FNGs:
COUNT: 10
WARMUP: Solid, Slow, and Steady

THE THANG: Tic/Toc Partner exercises.
– Burpees
– OH Press
– HR Merkins
– Rifle Carry Lunges
– WW2.5 Situps (only 1 OH Press with block)
– Dead Stop KB Swings
– Burpees

Run to the bottom of the hill and back after each exercise

MARY: Flutter Kicks

ANNOUNCEMENTS: Road Clean Up (this Saturday), Murph (a month from now), Convergence (a month+ from now / support NOAA who has one of the Qs)

COT: The power of positive language is a real thing. Think about how you use language – do you use it as a victim, whereby you create/ build in a reason or excuse for failure? Or do you use positive language to take ownership.

I caught a break vs I earned it. A slight turn of phrase is invaluable