Author: willhlaw

Date: 2026-06-12
AO: The Aerie
Q: Lonestar ,
PAX: Rifleman, Stewie, Trifecta, Lonestar
FNGs: None
COUNT: 4
WARMUP: Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
2 squats
2 thrusters
2 shoulder press
2 curls
2 bent over rows
2 merkins
Rest 1 minute
4 squats
4 thrusters
4 shoulder press
4 curls
4 bent over rows
4 merkins
Rest 1:30
6 reps mm
Rest 2 minutes

4x cycle
MARY:
ANNOUNCEMENTS:
COT: 4 words: pellets – passion – patience – people

Date: 2026-06-11
AO: The Night Owl
Q: Rim Fire ,
PAX: Rim Fire, Sloop, Moe
FNGs:
COUNT: 3
WARMUP: SSH, IW,HB, LBAC, MP CP WMH, DD, RS, WGS, CC
Main event: 5 Discovery Blocks, 3 circuits. Each station named for a chapter of Franklin’s life. 1. THE LIGHTNING ROD — Strength
Merkins — x15
Diamond Merkins — x10

2. THE PRINTER’S PRESS — Strength / Cardio
Burpees — x10
Overhead Claps — x20 IC between sets

3. POOR RICHARD’S ALMANAC — Core
13 reps IC per exercise — one for each of Franklin’s 13 virtues. LBCs — x13 IC
Freddie Mercurys — x13 IC
Rosalitas — x13 IC

4. THE POSTMASTER’S ROUTE — Cardio
Bear Crawl — ~20 yds to far cone
Lunge Walk — back
Squat Jacks — x10 AMRAP between rounds

5. THE BIFOCAL — Strength / Core
Step-Back Lunges — x10 each leg
Plank Hold — x30 sec to close each round

MARY: Flutters, American hammers, dead cockroaches
ANNOUNCEMENTS: 9/11 stair climb, boneathon
COT: “The question isn’t what are you passionate about — it’s what are you curious enough to pursue badly at first.”

Took the theme from Bill Gurley’s TED talk on following your fascination over your passion, and from a recent read on Benjamin Franklin — who is maybe the best example in American history of what that actually looks like in a life.

Franklin was fascinated by weather, electricity, diplomacy, typography, swim fins, the glass armonica, and chess. He didn’t master one thing and call it his passion. He followed every thread, and he became indispensable precisely because of it.

Find what fascinates you and follow it.

Date: 2026-06-11
AO: The Agency
Q: Goose ,
PAX: Trademark, Rim Fire, Gherkin, Goose, Prestige
FNGs: None
COUNT: 5
WARMUP:
Arm circles, Windmills, Willie Mays Hayes, Cherry pickers, down dog, calf stretch, cobra kai THE THANG:
Fellowship lap
32 min “waterfall” EMOM
There are 4 “rounds” start with 5 reps of each exercise and for each minute you complete the number of reps, add 2 for the next minute. When you cannot complete the number of reps in a minute, go to the next round. When you can’t do the last round, start over Round 1: Burpees + SSH
Round 2: Air squats + reverse lunge
Round 3: Merkins + Coupon Row
Round 4: Big boy sit-ups + American hammers
MARY: did in the thang
ANNOUNCEMENTS: Rim Fire is Q’ing this evening!
COT: Even when a beat down is smoking you, try supporting those around you and see if that gives you the extra motivation you need to keep going! :muscle:

Date: 2026-06-11
AO: The Highlands
Q: Jag ,
PAX: Katniss, Tax Guy, Hard Knox, Jag
FNGs:
COUNT: 4

WARMUP: SSH; Air Press; Phelps; IW; WMH; Cherry Twists; Down Dog; Runners; Greatest; Cobra; Fellowship Lap

THE THANG: 12 sets of Coupon Swings AMRAP for 30 seconds, then rest for 30 seconds.

Forward Lunges, Tipper Gores, Side Lunges, Merkins, Backwards Lunges, Glute Hold, Side Lunges, and Freddies. Repeat with coupons.

Forward Lunges, Side Lunges, Merkins and Backwards Lunges.

MARY: LBCs; WWIIs; Penguins; Flutters; Toy Soldiers; Nolan Ryans

ANNOUNCEMENTS: none

COT: Show up!

Date: 2026-06-11
AO: FreeState
Q: Horshack ,
PAX: Pigeon, Dungeon Master, Cannoli, Cookies, Horshack
FNGs: None
COUNT: 5
Field Day PE Teacher Warm-Up

– 7 Burpees
– 20 SSH
– 15 Imperial Walkers
– 15 Windmills
– 15 Merkins
– 15 Squats
– 15 Piano Keys
– 11 blockies
– 100-yard easy jog around the front of WWS to the field

Split into two even teams – if there’s an odd man out, we could make him (or me as the Q) the enforcer to ensure good form and no cheating. – 1st = 5 points 2nd = 2 points

“Rabbit Relay” Set turnaround cone ~25 yards away. Each team:

– Murder Bunny out and do 5 Blockies at the cone
– Rifle carry back and Pass coupon to next man
– Continue until everyone has gone.

“Lunch Lady Delivery” Each team gets two cinder blocks. Relay style: – Farmer Carry blocks 25 yards and do 10 squats
– Return, Hand off
– After each carry: 10 squats

“Last Kid Standing” Create 25 yards square playing area. Rules: – One thrower starts, two balls
– Hit = 5 merkins then join the throwers on the sidelines
– Last man standing earns 5 points for team

Soccer for 10 mins, odd man is permanent offense

“Triangle Relay Gauntlet”
– Pick an order for your team. If it is not your leg of the relay, do LBCs – 1: Sprint 25 yards with a frisbee to 1st cone, do 10 Merkins – 2: Carry cinder block 25 yards, to next cone, do 10 Big Boy Situps
– 3: Throw frisbee back to next man, if caught, sprint back, if not, try again. Next one starts, continue until every team member completes. – Scoring: First team = 10 points

Announcements
– Thank Heaven for 7-Eleven: Slurpees
– Ruck & Float – poll out now to select best dates
– Cookies looking to start a new AO in Montgomery Village

COT: Recess
In his book Walden, Henry David Thoreau wrote: “I have always been regretting that I was not as wise as the day I was born.”
Picasso told by a critic his art looks like something a child would do, Picasso responded by saying it was the greatest compliment to told I have the mind of a child
Before school, young children usually have a deep sense of wonder about the world. But eventually, through societal conditioning, thing gets defined for us, more rules and conformity, and our natural wonder fades and with it a dampening of what we think is possible in life.
Kids don’t need extraordinary experiences to find wonder—they find it in ordinary moments because they’re fully present. As we get older, we tend to trade curiosity for routine. This week, take a cue from a child: slow down, try something new, & pay attention to the little wonders the world gives us.
You might be surprised by how much joy is still waiting to be discovered in everyday life.