Author: willhlaw

Date: 2026-03-23
AO: Hamilton
Q: Booking ,
PAX: Sloop, Booking, Hobbyhorse, Traveler
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, WM, WMH, DD, WGS, KK
THE THANG: 4 corners
20 OH Press- Rifle carry to corner—run a lap

20 OH Press
20 Curls
Farmer carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon Squats
Shoulder carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon Squats
20 Low rows
Rifle carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon Squats
20 Low rows
20 coupon calf raises
Farmer carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon squats
20 low rows
20 coupon calf raises
20 Atlas shrugs
Shoulder carry to corner- run a lap

20 OH Press
20 Curls
20 Coupon squats
20 low rows
20 coupon calf raises
20 Atlas shrugs
20 toe taps
Rifle carry to corner

MARY: flutters, penguin crunches, LBC
ANNOUNCEMENTS: book club, boner-a-thon, Murph, convergence
COT: Start off Monday with a positive mental outlook on the week after our positive physical start with this beat down… Remember the glass is half full not half empty!!!

Date: 2026-03-23
AO: The Farm
Q: Infinity ,
PAX: Trilogy, Lumbergh, Infinity, Short-Timer
FNGs: None
COUNT: 4
WarmUp: SSHs, Rockettes, Beet Pickers, WMHs, Michael Phelps, Merkins, and Mosey. The Thang:
4 Rounds of the Following:
– 60m Sprint
– 10 Chuck Norris Push-ups (aka, Knerkins)
– 10 American Hammers IC
– 10 Squat Kicks IC
– Chuck Norris fact (see below)
4 Rounds of the Following:
– 20m of Roundhouse Kicks
– Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 – Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 – Chuck Norris fact (see below)
2 Rounds of the Following:
– 20m Standing Long Jumps
– 10 Break Dancers
– 20m Bear Crawls
– CDDs
– Chuck Norris fact (see below)
Chuck Norris Facts:
1. When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down. 2. Chuck Norris can dribble a bowling ball.
3. Chuck Norris counted to infinity—three times.
4. They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! 5. How many push-ups can Chuck Norris do? All of them.
6. AaaaaChuck Norris can divide by zero.
7. When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. 8. Chuck Norris doesn’t flush his toilet—he scares the crap out of it.
9. Chuck Norris has a diary. It’s called the Guinness Book of World of Records.
10. Chuck Norris has a grizzly bear rug in his bedroom. It’s not dead, just too scared to move. 11. Death had a near-Chuck Norris experience.
12. Chuck Norris can slam a revolving door.
13. Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
14. Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.
Mary: Flutter Kicks and Jamie (20 sec boat pose, 20 sec crunchy frogs, and 20 sec boat pose)
CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris
“Anything you want is just on the other side of an uncomfortable emotion.” – Sara Brewer
Anyone who has accomplished something great has learned to look on the positive side of what they can do and embrace the discomfort of doing something new or different. Embrace the discomfort. Accomplish great things.

Date: 2026-03-22
AO: Social Distance
Q: Bone ,
PAX: Piano Man, Wedding Singer, Booking, Breach, Popeyes, Rim Fire, Bone, Big Short FNGs: None
COUNT: 8
THE THANG: 7 miles, 45 merkins

COT: Take care of yourself. Exercise, eat right, listen to your doctor. Your health is never guaranteed.

Date: 2026-03-21
AO: FreeState
Q: Birdman ,
PAX: Pigeon, Deagle, Nomad, Winston, Bachelor, Hotsauce, Cannoli, F3 Scabby, Bluto, Birdman, Horshack, Blucaso, blu something, MoonMan FNGs:
COUNT: 14

WARMUP: SSH, impWalk, hillbillys, copperhead, cherry pick, windmills,
THE THANG: 2 mile runs with 7s..stopping for 6 merkins and 1 burpie…count down reversal to 1 merkin and 6 burpees. 100 yard lunges. San Juan hills rifle carry, bear walk and other, round robin coupon 10×14 exercises. MARY: plankorama, copperhead squats
ANNOUNCEMENTS:
COT:

Date: 2026-03-20
AO: The Driveway
Q: Legacy ,
PAX: Strange Brew, Legacy, Hobbyhorse, Bone, Play-Doh
FNGs: None
COUNT: 5
WARM-UP / PREP (General,Ankles, Hips, Core)
– SSH
• Dave Kovar Long Strides
– Steve Maxwell Spinal Wave
– Steve Maxwell Thoracic Glide
– Steve Maxwell Infinity Hips
– Steve Maxwell Washing Machine
THE THANG:

BLOCK 1: CORE & LOWER BODY ARMOR
• Turkish Get-Up Progression (3 Sets x 2/side)
• Single-leg RDL (8/side – 3-sec eccentric)
• Bulgarian Split Squat (8/side – 3-sec eccentric)

BLOCK 2: UPPER BODY ARMOR
• Bent-over Row (8-10 reps)
• Half-Kneeling Overhead Press (6-8/side)
• Y-Raises (Active Rest – 1 set)

BLOCK 3: STABILITY & ECCENTRICS
– Copenhagen Plank (15-25 sec/side)
– Clamshell Plank (10 reps/side)
– Windmill (4-5/side)
– Steve Maxwell Spinal Wave – Dynamic

ANNOUNCEMENTS: leadership evening on 4/16; CSAUP Trifecta May/June

COT: YHC used to routinely clean 16kg KB— tried it the other day and it was challenging. Aging! But, instead of hurting myself trying to do more i the moment, I just chilled. I’m doing the thedriveway — Strength is a Skill! I want to get back to what I was -but I am being smart SYITG!