Author: willhlaw

Date: 2026-03-17
AO: Delphi
Q: Pop Fly ,
PAX: Peanuts, Rocket, Obadiah, Nano, Monte Karlo, Atlas, Norm, Pop Fly, NOAA FNGs:
COUNT: 9
WARMUP: The workout started off strong. Then the leprechauns complained that their favorite stretch had been misplaced and asked the Q to go find it. The Q obliged and the leprechauns rejoiced.

THE THANG: Irish Tabata: 50 seconds work / 15 seconds rest
S – Squats
H – High knees
A – Abs (pax choice)
M – Merkins
R – Rows
O – Overhead Press
C – Calf Raises
K – King Krab Kicks
S – Stationary Squat Hold

MARY: Box cutters, big boys, flutter kicks, side hip ups, Glees

ANNOUNCEMENTS: Stuff with no details. March Madness brackets

COT: We get no credit for all the extra miles that take us nowhere.

Do not toil in vain. Have a purpose and a goal

Date: 2026-03-16
AO: Horizon
Q: Disco ,
PAX: SPINAL TAP, 3 mile, vplaxico, Disco
FNGs: None
COUNT: 4
WARMUP: Ty fighters, SSH, coupon carry
THE THANG:
3 sets of 15: coupon American Twists, coupon sit-ups, coupon pull throughs, 3 sets of 12: Coupon Curls, Overhead Press, Bent Over Rows, Merkins DORA:
Run stairs and 200 F Mercury, 150 shoulder taps , 100 Carolina Drydocks Motivators 1-8
MARY: EOPO: box cutters, penguins, etc.
ANNOUNCEMENTS: Watch the skies today. Be safe.
COT: N/A

Date: 2026-03-16
AO: The Patriot
Q: Booking ,
PAX: Smokey, Booking, Piano Man, Wedding Singer, Hops, citrus, Deliverance, CableGuy, Lucius, Rim Fire, Lazlo, Big Short, Jones FNGs: None
COUNT: 13
WARMUP: SSH, WM, CP, MP, IW, WMH, DD, WGS
THE THANG:
20 dips
15 step ups
X2

Run to base of hill on little falls

20 shoulder taps
15 mountain climbers
X2

Run up hill past KC down hill to other side of Little falls

20 merkins
15 calf raises
X2

Run back up hill down hill to previous stop

20 big bois
15 air press
X2

Run back to right outside high school

20 squats
15 SSH
X2

Run to parking lot and do some lunge walks

Run to basketball court

20 WW1
15 flutters
X2

Run back to ampitheater

20 copperhead squats
15 toy soldiers
X2

MARY: 100 LBC, 20 dirty dogs/ 20 donkey kicks
ANNOUNCEMENTS: convergence, bone a thon, Murph
COT: Q shared finding an old college picture while cleaning the garage, the resulting text messaging of old buddies and the joy of reaching out and the importance of being the first one to do so!

Date: 2026-03-16
AO: Terrapin Station
Q: Gherkin ,
PAX: Gherkin, Groundhog, Enron
FNGs: None
COUNT: 3
WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry twist, WMH, Downdog, World’s Greatest stretch THE THANG
Murph Prep
14 min EMOM
Odd Minutes:
(up to) 10 pull ups
20 squats
Even minutes
20 merkins
20 squats
Don’t be a PIG
– PAX take turns blindly drawing a slip with an exercise & 2 numbers. The high number is the max number of reps of that exercise and the low number is the min number of reps. The actual number is determined by rolling a die.
– Round 1: the PAX who chose the slip rolls a die and deducts that amount from the max number of reps required.
– The HIM can either stop and lead the PAX in that many reps of the exercise or be a pig and move on to round 2.
– Round 2: He rolls again and if the die lands on a 6 or 1, the round is over and all PAX perform the max number of exercises. Otherwise, he deducts the amount on the die from the last round’s total and chooses to either lead the PAX in the exercise or be a pig and keep rolling.
– Repeat until a 6 or 1 is rolled or until the minimum number of reps is reached. MARY
Flutter kicks, American Hammers, dirty donkeys, LBCs
ANNOUNCEMENTS
– New McLean AO – The Agency – coming 4/2
– CSAUPs coming up in May and June
COT
Today is “Everything you do is right” day. While that may not be true, many of us are too hard on ourselves and today is a day to be thankful for where we are, no matter how we got here. Even if YHC thinks that another choice in the past would have been better, second guessing is unproductive. All decisions led to the present, which isn’t bad all things considered.

Date: 2026-03-15
AO: Social Distance
Q: Booking ,
PAX: Booking, Piano Man, Wedding Singer, Roadkill, Popeyes, Rim Fire, Big Short, Breach FNGs: None
COUNT: 8
WARMUP:
THE THANG: 6.3 miles—- 26th St to Harrison to WOD to NSS
MARY: 45 merkins not one more or one less
ANNOUNCEMENTS:
COT: Popeyes will bring an aged ham to Social Distance for consumption soon!