Author: willhlaw

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.

Date: 2026-04-08
AO: Horizon
Q: Kodiak ,
PAX: Purple Rain, Kodiak, 3 mile, Fish Fry, Minuteman
FNGs: 1 Minuteman
COUNT: 6
WARMUP: SSH, MP, IW, AC, DD, UD — more stretching
THE THANG: Mosey to the coupons. With Coupons, take a trip around the block stopping every couple of hundred yards for a pair of exercises, including murder bunnies, coupon swings, squats, shoulder press, curls, step ups — all the F3 things MARY: Flutter kick with coupon
ANNOUNCEMENTS: New McLean AO tomorrow; possible Happy Hour Friday in Arlington COT: What keeps me coming back is the camaraderie

Date: 2026-04-08
AO: The Patriot
Q: Lazlo ,
PAX: Lucius, Boardwalk, Fiddler, Ice Tea, My Space, CableGuy, Short Rib, Rim Fire, SAAS, Lazlo, Jones, Booking FNGs: None
COUNT: 12
Definitely missed having Obadiah out for this one. I don’t know why I try so hard to make you guys dislike me, when I actually really like all of you. I really blame Legacy for putting this in my head. Yeah, Rick Astley is great. But he’s not The News.

WARMUP: ssh, Imperial walkers, hillbillies, variety lap, cherry twist, willie Mays Hayes, Michael Phelps, down dog, cobra Kai THE THANG:
Part 1: The Power of Lunge. With the song playing on a loop, the PAX did “5s”. Lunge to the 20, 4 Bonnie’s the hard way, reverse lunge to the goal line, 1 cactus jump squat. Repeat to 1 and 4.

Part 2: It’s Hip to be Bear. Yep, on a loop again. The pax bear crawled to the 20, 4 Freddie mercurys, crawl bear back, 1 American hammer. Repeat to 1 and 4.

Part 3: Jacob’s Ladder. One of the lesser known songs, but know you know all the words. Did a Jacob’s ladder with 10 perfect merkins at the top of the hill, 1 earth to sky, repeat to 1 and 10. MARY: flutters, dirty dogs, mule kicks
ANNOUNCEMENTS: channel, monthly challenge, McLean AO
COT: sometimes the grind is mental. We trained for that today. Because while the PAX can modify as necessary, only the Q could stop the music.

Date: 2026-04-08
AO: Ignite
Q: Kodak ,
PAX: Kodak, Flat Tire, East Wing, 2 percent
FNGs:
COUNT: 4
WARMUP: SSH, Imperial Walkers, Hillbillies, RVEs, Don Quixotes, Willy Mays Hays, Down Dog (oyo), runners stretch into Worlds Greatest, Cobra Kai

THE THANG:
Set the day: 4 squat thrusters /8 coupon tricep extension/19 merkins /74 curls (April 8th 1974)

On April 8, 1974, Hank Aaron hit his 715th home run, passing Babe Ruth as the all-time home leader. He ended his career with 755 home runs.

Hammering Hank Pyramid
– 7 Burpees
– 15/25/35/45/55 Squats
– lap around the parking islands after each round (approx 360ft, distance around the bases)

Set the day: 4 squat thrusters /8 coupon tricep extension/20 merkins /24 curls (April 8th 2024)

US experienced a total solar eclipse, first since 2017.

Eclipse Dora
115 Slow Merkins (width of the shadow, miles)
400 LBCs (size difference between moon and sun, also relative distance between Earth and moon/sun which is why the eclipse works) – Q adjusted reps to 200 for time

Partner runs between parking aisle divider lines (approx 100ft)

MARY: Totality hold 4min 28secs of plank (1mins on, 9sec rest)

ANNOUNCEMENTS: Leadership Zoom 4/16, Murph 5/25, Bone-a-thon 5/30 (with Ruck option), Convergence 6/7

COT: Importance of remembering history to reflect on the accomplishments of the past, compare with the struggles of today, and look forward with hope for the future.

Date: 2026-04-08
AO: The Driveway
Q: Prestige ,
PAX: Hops, Prestige, Play-Doh, Flux
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, WMH, CP, MN, DD, Banded pull apart, shoulder openers, Superman, dead bug
THE THANG: 15 Kettlebell swings, 10 OHP, Goblet squats, 20 rows, Sandbag clean, 10 weighted Merkin, Weighted carry MARY: Plank, side plank
ANNOUNCEMENTS:
COT: VQ!